The WOD - WED, 28SEPT11

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:
WOD:

Skills Day
Work your weakness with a coach
• HSPU Q's
  
• MU Q's
  
• Pistol Q's
  
• OLY Tech with light weight
  
  
  OR
  
  
  Nail a PR
  
  
• 500M Row
  
• Max Pull ups
  
  

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CROSSFIT TOTAL 2!

Be ready to test yourself and see where you are at on FRIDAY! Post load/time or rounds to comments.