CHALLENGE WOD!

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:

CHALLENGE WOD, 24-29OCT11
For time: Rx

• HSPU, 21 reps
  
• Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 1 Mile
  
• HSPU, 15 reps
  
• Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 2 Kilometers
  
• HSPU, 9 reps
  
• Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 1 Mile
  

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