The WOD - FRI, 03FEB12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

WOD:

RYAN
5 rounds for time:
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008, when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Rx
• 7 Muscle-ups
  
• 21 Burpees
  Each burpee terminates with a jump one foot above max standing reach.
  
  
  
  Intermediate
  
• 7 Jumping Muscle-ups
  
• 15 Burpees
  Each burpee terminates with a jump one foot above max standing reach.
  
  
  
  Novice
  
• 7 Muscle-up Transition
  
• 10 Burpees
  Each burpee terminates with a jump one foot above max standing reach.
  
  

OR

TYLER
5 rounds for time:
1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

Rx
• 7 Muscle-ups
  
• 21 SDHP, 95/65#
  
  
  
  
  Intermediate
  
• 7 Jumping Muscle-ups
  
• 15 SDHP, 75/55#
  
  
  
  
  Novice
  
• 7 Muscle-up Transition
  
• 10 SDHP, 65/45#
  
  
  

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