The WOD - MON, 06FEB12

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: McGHEE

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. AMRAP in 30MIN:

Rx
• 275/195# Deadlift, 5 reps
  
• 13 Push-ups
  
• 9 Box jumps, 24" box
  
  
  
  
  Intermediate
  
• 250/175# Deadlift, 5 reps
  
• 13 Push-ups
  
• 9 Box jumps, 20" box
  
  
  
  Novice
  
• 225/155# Deadlift, 5 reps
  
• 13 Push-ups
  
• 9 Box jumps, 18" box
  
  

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