The WOD - WED, 14MAR12

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:
KELLY
5 Rounds For Time:

Rx
• Run 400M
  
• Box Jumps, 24" box, 30 reps
  
• WBS, 20/15#, 30 reps
  
  Intermediate
  
• Run 400M
  
• Box Jumps, 18-20" box, 20 reps
  
• WBS, 15/12#, 20 reps
  
  Novice
  
• Run 200M
  
• Box Jumps, 12" box, 15 reps
  
• WBS, 12#, 15 reps
  
  

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