The WOD - SAT, 4AUG12

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: 'BODY ON DRUGS 2' For time:

• Muscle Ups, 10 reps
  
• Deadlift, BW, 10 reps
  
• Run, 200M
  
• Muscle Ups, 8 reps
  
• Deadlift, BW, 8 reps
  
• Run, 200M
  
• Muscle Ups, 6 reps
  
• Deadlift, BW, 6 reps
  
• Run, 200M
  
• Muscle Ups, 4 reps
  
• Deadlift, BW, 4 reps
  
• Run, 200M
  

Post rounds to comments