The WOD - THUR, 29DEC11

NEW YEAR's SCHEDULE!!

• TUES 27DEC - THUR 28DEC,REGULAR HOURS
  
• 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: WOD: KETTLE-HELL, Part 2 For Time...Repeat the following sequence for 400m:

For Time: Advanced*- 2/1.5 pood
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Rx - 1.5/1 pood
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Intermediate- 1 pood/12kg
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Novice- 12kg/20#
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  

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