The WOD - TUES, 15NOV11

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:

Theresa

For Time:
Advanced*
• Run 1 mile
  
• Run 1 mile stopping every corner of the block for 10x push-ups & 10X squats
  *With body armor
  
  
  
  Rx
  
• Run 1 mile
  
• Run 1 mile stopping every corner of the block for 10x push-ups & 10X squats
  
  
  
  Intermediate
  
• Run 1K
  
• Run 1K stopping every corner of the block for 10x push-ups & 10X squats
  
  
  
  Novice
  
• Run 500 M
  
• Run 500 M stopping every corner of the block for 10x push-ups & 10X squats
  
  
  

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