The WOD - THUR, 26JULY12

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
AMRAP in 20 Min Of:

Advanced
• 10x Sumo deadlift high pulls (115#/65#)
  
• 150M Run
  
• 25x double unders
  
  
  
  Rx
  
• 10x Sumo deadlift high pulls (95#/65#)
  
• 100M Run
  
• 20x double unders
  
  
  
  Intermediate
  
• 10x Sumo deadlift high pulls (75#/55#)
  
• 100M Run
  
• 15x double unders
  
  
  
  Novice
  
• 10x Sumo deadlift high pulls (65#/45#)
  
• 100M Run
  
• 45x Singles
  

Post load/time or rounds to comments.