The WOD - THUR, 03NOV11

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:

For Time:
Advanced
• 10x Muscle-ups
  
• 20x KB swings (2/1.5 pood)
  
• Row 30 calories
  
• 40x Push press(85#/65#)
  
• Run 400m
  
• 40x SDHP(85#/65#)
  
• Row 30 calories
  
• 20x KB swings (2/1.5 pood)
  
• 10x Muscle-ups
  
  
  
  Rx
  
• 10x Muscle-ups
  
• 20x KB swings (1.5/1 pood)
  
• Row 30 calories
  
• 40x Push press(75#/55#)
  
• Run 400m
  
• 40x SDHP(75#/55#)
  
• Row 30 calories
  
• 20x KB swings (1.5/1 pood)
  
• 10x Muscle-ups
  
  
  
  Intermediate
  
• 10x Jumping Muscle-ups
  
• 20x KB swings (1 pood/12kg)
  
• Row 30 calories
  
• 40x Push press(65#/45#)
  
• Run 400m
  
• 40x SDHP(65#/45#)
  
• Row 30 calories
  
• 20x KB swings (1 pood/12kg)
  
• 10x Jumping Muscle-ups
  
  
  
  Novice
  
• 10x Muscle-up Transition
  
• 20x KB swings (12kg/20#)
  
• Row 30 calories
  
• 40x Push press(45#/30#)
  
• Run 400m
  
• 40x SDHP(45#/30#)
  
• Row 30 calories
  
• 20x KB swings (12kg/20#)
  
• 10x Muscle-up Transition
  
  
  

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