The WOD - FRI, 10FEB12

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 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• 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:
AMANDA
9-7-5 Rep Rounds For Time:

Rx
• Muscle-up
  
• Snatch (135#/95#)
  
  
  Intermediate
  
• Jumping Muscle-up
  
• Snatch (115#/80#)
  
  
  Novice
  
• Muscle-up Transition
  
• Snatch (85#/55#)
  

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