The WOD - TUES, 08NOV11

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:

Meritorious

For Time:
Advanced
• 30x Handstand push-ups
  
• 40x Pull-ups
  
• 50x Sumo deadlift high pulls(75/55#)
  
• 60x AbMat Sit-ups
  
• 70x Burpees
  
  
  
  Rx
  
• 20x Handstand push-ups
  
• 30x Pull-ups
  
• 40x Sumo deadlift high pulls(75/55#)
  
• 50x AbMat Sit-ups
  
• 60x Burpees
  
  
  
  Intermediate
  
• 10x Handstand push-ups
  
• 20x Pull-ups
  
• 30x Sumo deadlift high pulls(65/45#)
  
• 40x Sit-ups
  
• 50x Burpees
  
  
  
  Novice
  
• 5x Handstand push-ups
  
• 10x Pull-ups
  
• 20x Sumo deadlift high pulls(65/45#)
  
• 30x Sit-ups
  
• 40x Burpees
  
  
  

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