The WOD - TUES, 13DEC11

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:

BOTTOM's UP!!

10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:
BUY-IN- 25 Double Unders
Advanced*
• Med Ball Clean
  
• Wall Climbs
  
• Run 200M
  *Vest
  
  
  
  Rx
  
• Med Ball Clean
  
• Wall Climbs
  
• Run 100M
  
  
  
  Intermediate
  
• Med Ball Clean
  
• Wall Climbs w/ bands
  
• Run 100M
  
  
  
  Intermediate
  
• Med Ball Clean
  
• Elevated Push up
  
• Run 50M
  
  
  
  

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