The WOD - SAT, 05NOV11

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:

8 rounds for Time:
Rx
• 3x Hang power cleans (155#)
  
• 6x Jump touches (24 inch height)
  
• Sprint 25 yards
  
  
  
  

Post time, rounds or load to comments