The WOD - THUR, 15DEC11

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:

WOD:

TARANTULA!!

8 Rounds For Time:
Advanced*
• 8x Thrusters, 95/65#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Rx
  
• 8x Thrusters, 75/55#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Intermediate
  
• 8x Thrusters, 65/45#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Novice
  
• 6x Thrusters, 55/35#
  
• 6x Burpee Jumping Pull ups
  
• 6x Reverse lunge per foot
  
  
  
  

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