The WOD - THUR, 10NOV11

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:

Angst

2 rounds for time:
Advanced
• 30x Back squat (155#/105#)
  
• 20x Ring Dips
  
• 5 X per hand TGU (1.5/1 pood)
  
• Row 1500m
  
  
  
  Rx
  
• 30x Back squat (135#/85#)
  
• 20x Ring Dips
  
• 3 X per hand TGU (1.5/1 pood)
  
• Row 1000m
  
  
  
  Intermediate
  
• 30x Back squat (115#/65#)
  
• 20x Banded Ring Dips
  
• 3 X per hand TGU (1 pood/12kg)
  
• Row 1000m
  
  
  
  Novice
  
• 20x Back squat (115#/65#)
  
• 15x Jumping Ring Dips
  
• 2 X per hand TGU (1 pood/12kg)
  
• Row 750m
  
  
  

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