The WOD - TUES, 25OCT11

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: TGU, 8 per hand Followed By: WOD:

BLAKE 4 rounds for time: Rx
• 100 feet Overhead walking lunge (45#)
  
• 30x Box jumps (24 inch)
  
• 20x Wall ball (20#)
  
• 10x Handstand push-ups
  
  
  Intermediate
  
• 75 feet Overhead walking lunge (25#)
  
• 30x Box jumps (20 inch)
  
• 20x Wall ball (15#)
  
• 10x Handstand push-ups
  
  
  Novice
  
• 50 feet Overhead walking lunge (10#)
  
• 30x Box jumps (18 inch)
  
• 20x Wall ball (15#)
  
• 10x Handstand push-ups
  

Followed By: Skill: L-sit, 5 X 20 sec holds Post time, rounds or load to comments