The WOD - THUR, 08NOV12

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 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• 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:

Strict Pull up, 5 per minute for 5 minutes

Burpee Box Jump, 3x5, 20" box
Followed by:




WOD

6 Rounds For Time:

Rx
• 15x Wall ball (20#/16#)
  
• 15x Ring push-ups
  
• Row 15 Cal
  
  
  
  Scaled
  
• 12x Wall ball (16#/12#)
  
• 12x Ring push-ups
  
• Row 12 Cal
  
  
  
  Novice
  
• 10x Wall ball (16#/12#)
  
• 10x Ring push-ups
  
• Row 10 Cal
  

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