The WOD - THUR, 20OCT11

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:

Skill:
Hollow Rock, 5 X 30 sec rock
Followed By:

WOD:

5 rounds for time: Set up 3 markers...25-50-75M apart start WOD at 0 Meter line
Advanced
• Shuttle Run, 25-50-75M
  
• Overhead Squat, 115/85#, 15reps
  
• Pull Up, 10reps
  
  
  Rx
  
• Shuttle Run, 25-50-75M
  
• Overhead Squat, 95/65#, 15reps
  
• Pull Up, 10reps
  
  
  Intermediate
  
• Shuttle Run, 25-50-75M
  
• Overhead Squat, 75/55#, 15reps
  
• Banded Pull Up, 10reps
  
  
  Novice
  
• Shuttle Run, 25-50-75M
  
• Overhead Squat, 55/35#, 15reps
  
• Jumping Pull Up, 10reps
  

Followed By:

Skill:
Parallette Hand Stands, 5 X 20 sec holds
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