The WOD - TUES, 20SEPT11

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:
Turkish Get Ups, 3X3 per hand

Followed By:
WOD:
21,15, and 9 rep. rounds for time of:

Advanced
• KTE's
  
• Thrusters, 115/75 #
  
• Row/Run, 500M per round
  
  Rx
  
• KTE's
  
• Thrusters, 95/65 #
  
• Row/Run, 500M per round
  
  Intermediate
  
• KTE's
  
• Thrusters, 75/45 #
  
• Row/Run, 400M per round
  
  Novice
  
• KTE's
  
• Thrusters, 55/30 #
  
• Row/Run, 200M per round
  

Followed By:
Skill:
Rope Climbs, 3 ascents
Post time or rounds to comments.