The WOD - THUR, 05JAN12

Warmup:

The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills .


The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring 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:
REALLY?!!
For Time :

Rx 100x Squats 100x Pull-ups 100x Sit-ups 100x Push-ups

Post time, rounds or load to comments