The WOD - SAT, 12NOV11

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:

"Body On Drugs"

2 rounds for time:
Rx
• Thrusters, 95/65#, 21 reps
  
• Pull ups, 21 reps
  
• Cleans, 95/65#, 15 reps
  
• Ring dips, 15 reps
  
• Deadlift, 225/155#, 9 reps
  
• HSPU, 9 reps
  
  

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