The WOD - THUR, 12APR12

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: Skills Work: Handstands 5x15 sec hold Followed by: WOD:

Blue Collar Guy 1-2-3-4-5-6-7-8-9-10 Rep Rounds For Time: Advanced
• KBS Burpees, 1.5/1 pood
  
• Sledgehammer strike, 10/6#
  
• 200M Run with Sandbag
  
  Rx
  
• Burpees
  
• Sledgehammer strike, 10/6#
  
• 100M Run with Sandbag
  
  
  

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