The WOD - THUR, 29NOV12

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:

REALLY!!??

AMRAP in 20 min::
Rx
• 6 Thrusters, 95/65#
  
• 6 chest to bar pull ups
  
• 10 box jumps, 24"
  
  
  
  Intermediate
  
• 6 Thrusters, 75/55#
  
• 6 pull ups
  
• 10 box jumps, 20"
  
  
  
  Novice
  
• 6 Thrusters, 65/45#
  
• 6 Banded pull ups
  
• 10 box jumps, 18"
  
  

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