The WOD - FRI, 30SEPT11

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: 'Crossfit Total 2'

• Bench Press, 3 X 1 rep
  
• Snatch, 3 X 1 rep
  
• Clean & Jerk, 3 X 1 rep
  

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