The WOD - TUES, 22NOV11

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:

TAKE-OFF

For time:
Advanced
• With Body Armor
  
  
  
  Rx
  
• 100x AbMat Sit-ups
  
• 90x WBS, 20/15#
  
• 80x Push-ups
  
• 70x Box jumps (20 inch)
  
• 60x Jumping Pull-ups
  
• 50x Lunges
  
• 40x Jumping Ring Dips
  
• 30x 4 count Flutter Kicks
  
• 20x Burpees
  
• Run 500m
  
  
  
  
  Intermediate
  
• 10 reps less at each station
  
  
  
  Novice
  
• 15 reps less at each station
  

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