The WOD - FRI, 30DEC11

NEW YEAR's SCHEDULE!!

• FRI,30DEC, 6-12:30PM
  
• SAT,31DEC,9-11AM...
  
• SUN,1JAN,CLOSED
  
• MON,2JAN,CLOSED
  
• TUES,3JAN,REGULAR HOURS
  

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: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean & Jerk 1X3@85-1X2@90-1X2@90-1X1@95%-1X1@95%-1X1@95% 1RM Followed By: Strength: Deadlift 3X3 - 1X3@80-1X3@85-1X3@90% 1RM Followed by: WOD: For Time:

Advanced*
• Run 1000m
  
• 30x Handstand push-ups
  
• Row 1000m
  *VEST
  
  
  
  Rx
  
• Run 1000m
  
• 30x Handstand push-ups
  
• Row 1000m
  
  
  
  Intermediate
  
• Run 750m
  
• 25x Assisted Handstand push-ups
  
• Row 750m
  
  
  
  Novice
  
• Run 750m
  
• 20x Assisted Handstand push-ups
  
• Row 750m
  

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