The WOD - TUES, 04OCT11

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: Turkish Get up, 4 per hand Followed By: WOD: 10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Advanced
• Burpee Box Jump, 24"
  
• Kettlebell Snatch, 2/1.5 pood
  
  Rx
  
• Burpee Box Jump, 20"
  
• Kettlebell Snatch, 1.5/1 pood
  
  Intermediate
  
• Burpee Box Jump, 20"
  
• Kettlebell Snatch, 1 pood/12 KG
  
  Novice
  
• Burpee Box Jump, 18"
  
• Kettlebell Snatch, 12KG/20#
  

Followed By: Skill: Shoot Through, 10 reps Post time or rounds to comments.