The WOD - TUES, 13SEPT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
High Hang Snatch Pulls 3X5 @ 175-150-100% 1RM
1X5 Hang Snatch 75% 1RM

Followed By:

WOD:

4 rounds for time:

Advanced

Run, 400M

Ring Push ups, 25 reps

KBS, 2/1.5 pood, 15 reps

Rx

Run, 400M

Ring Push ups, 20 reps

KBS, 1.5 / 1 pood, 15 reps

Intermediate

Run, 400M

Ring Push ups, 15 reps

KBS, 1 pood/12kg, 10 reps

Novice

Run, 200M

Ring Push ups, 10 reps

KBS, 1 pood/12kg, 8 reps

Followed By:

Skill:

Pistols 5 per leg per minute for 5 minutes

Post time or rounds to comments.