The WOD - TUES, 06DEC11

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:

SKILL: SHOOT THROUGH

3x 10



Followed By:



WOD:



Push It!!

10 Rounds For time:
Advanced
• 4x Jerk (BW)
  
• 8x Ring dips
  
• 12x Burpees
  
  
  
  Rx
  
• 3x Jerk (3/4 bw)
  
• 6x Ring dips
  
• 9x Burpees
  
  
  
  Intermediate
  
• 3x Jerk (1/2 bw)
  
• 6x Banded Ring dips
  
• 9x Burpees
  
  
  
  Novice
  
• 3x Jerk (1/4 bw)
  
• 6x Jumping Ring dips
  
• 9x Burpees
  

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