The WOD - THUR, 13OCT11

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: Mini-Beast 5 rounds For Time:

RX
• 20x KB swings, 1.5/1 pood
  
• 15x Push-ups
  
• 10x KB sumo deadlift high pulls, 1.5/1 pood
  
• 5x Pistols, each leg
  
• 50m Farmer's walk , 2 X 1.5 pood
  
  Intermediate
  
• 20x KB swings, 1 pood/12kg
  
• 10x Push-ups
  
• 10x KB sumo deadlift high pulls, 1 pood/12kg
  
• 5x Pistols, each leg
  
• 50m Farmer's walk , 2 X 25# plates
  
  Novice
  
• 20x KB swings, 12kg/20#
  
• 15x Push-ups
  
• 10x KB sumo deadlift high pulls, 12kg/20#
  
• 5x Pistols, each leg
  
• 50m Farmer's walk , 2 X 10# plate
  
  

Post time or rounds to comments.