The WOD - SAT, 28JULY12

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:
'LEX'
For time:

• BUY INBurpee Pull Ups, 20 reps
  21-15-9 Rep Rnds
  
• Curtis Ps, 95/65#
  
• Double Unders
  
• Overhead Squats, 95/65#
  
• CASH OUTDeadlifts,225/155# 20 reps
  
  

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