The WOD - WED, 21DEC11

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: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Friday. Post load/time or rounds to comments.

OR

AMRAP in 8 Minutes

• Run 200M
  
• KBS, 1.5/1 pood 5 reps
  
• Back Squat, 135/95#, 10 reps
  

REST 4 Minutes AMRAP in 8 Minutes

• Pull ups, 15 reps
  
• Forward Rolls, 5 reps
  
• Push Ups, 15 reps