The WOD - TUES, 03JAN12

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: F--k Yeah 4 rounds for time :

Advanced
• 5x Front squat (1.25 bw)
  
• 8x Deadlift (1.5 bw)
  
• Run 800m
  
  
  
  Rx
  
• 5x Front squat (bw)
  
• 8x Deadlift (bw)
  
• Run 800m
  
  
  
  Intermediate
  
• 5x Front squat (.75 bw)
  
• 8x Deadlift (.75 bw)
  
• Run 500m
  
  
  
  Rx
  
• 5x Front squat (.5 bw)
  
• 8x Deadlift (.5 bw)
  
• Run 400m
  

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