The WOD - TUES, 18OCT11

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: Muscle Up: 1 every 30 sec for 5 minutes Followed By: WOD For time: BUY-IN Burpee PullUps, 20reps

Advanced
• Run, 500M
  
• Double Kettlebell Push Press, 1.5/1 pood, 25 reps
  
• Double Kettlebell Front Squat, 1.5/1 pood, 25 reps
  
• Run, 500M
  
• Single Kettlebell Snatch, 1.5/1 pood, 15 reps per hand
  
• Single Kettlebell Overhead Squat, 1.5/1 pood, 15 reps per hand
  
• Run, 500M
  
• Turkish Get Up, 1.5/1 pood, 10 reps per hand
  
• Single Kettlebell Swing, 1.5/1 pood, 10 reps per hand
  
  Rx
  
• Run, 400M
  
• Double Kettlebell Push Press, 1pood/12kg, 20 reps
  
• Double Kettlebell Front Squat, 1pood/12kg, 20 reps
  
• Run, 400M
  
• Single Kettlebell Snatch, 1pood/12kg, 15 reps per hand
  
• Single Kettlebell Overhead Squat, 1pood/12kg, 15 reps per hand
  
• Run, 400M
  
• Turkish Get Up, 1pood/12kg, 10 reps per hand
  
• Single Kettlebell Swing, 1pood/12kg, 10 reps per hand
  
  Intermediate
  
• Run, 200M
  
• Double Kettlebell Push Press, 12kg/20#, 20 reps
  
• Double Kettlebell Front Squat, 12kg/20#, 20 reps
  
• Run, 200M
  
• Single Kettlebell Snatch, 12kg/20#, 15 reps per hand
  
• Single Kettlebell Overhead Squat, 12kg/20#, 15 reps per hand
  
• Run, 200M
  
• Turkish Get Up, 12kg/20#, 10 reps per hand
  
• Single Kettlebell Swing, 12kg/20#, 10 reps per hand
  
  Novice
  
• Run, 200M
  
• Double Kettlebell Push Press, 12kg/20#, 15 reps
  
• Double Kettlebell Front Squat, 12kg/20#, 15 reps
  
• Run, 200M
  
• Single Kettlebell Snatch, 12kg/20#, 10 reps per hand
  
• Single Kettlebell Overhead Squat, 12kg/20#, 10 reps per hand
  
• Run, 200M
  
• Turkish Get Up, 12kg/20#, 5 reps per hand
  
• Single Kettlebell Swing, 12kg/20#, 5 reps per hand
  

CASH-OUT Double Unders, 20reps Post time, rounds or load to comments