The WOD - TUES, 27DEC11

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!!

For Time:
Advanced*
• 21x Deadlift (155#/115#)
  
• 21x Pull-ups
  
• Row 1K
  
• 15x Power clean(155#/115#)
  
• 15x Pull-ups
  
• Row 750m
  
• 9x Push press(155#/115#)
  
• 9x Pull-ups
  
• Row 500m
  
  
  
  Rx
  
• 21x Deadlift (135#/95#)
  
• 21x Pull-ups
  
• Row 750m
  
• 15x Power clean(135#/95#)
  
• 15x Pull-ups
  
• Row 500m
  
• 9x Push press(135#/95#)
  
• 9x Pull-ups
  
• Row 250m
  
  
  
  Intermediate
  
• 21x Deadlift (115/75#)
  
• 21x Pull-ups
  
• Row 750m
  
• 15x Power clean(115/75#)
  
• 15x Pull-ups
  
• Row 500m
  
• 9x Push press(115/75#)
  
• 9x Pull-ups
  
• Row 250m
  
  
  
  Novice
  
• 21x Deadlift (95/65#)
  
• 21x Pull-ups
  
• Row 500m
  
• 15x Power clean (95/65#)
  
• 15x Pull-ups
  
• Row 250m
  
• 9x Push press(95/65#)
  
• 9x Pull-ups
  
• Row 150m
  
  
  
  

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