The WOD - SAT, 15OCT11

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:
The BIG DIRTY
For Time:

*All lifts performed with empty 45/30# bar*
• Run 400m
  
• 40x Back squats
  
• 40x Front squats
  
• 40x Overhead squats
  
• Run 400m
  
• 40x Shoulder press
  
• 40x Push press
  
• 40x Push jerks
  
• Run 400m
  
• 40x Hang power cleans
  
• 40x Hang power snatch
  
• Run 400m
  

Post time or rounds to comments.