The WOD - TUES, 20NOV12

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD:

NASTY GIRLS 3 rounds for time of: Rx
• Squats, 50 reps
  
• Muscle ups, 7 reps
  
• Hang power cleans, 135/95#, 10 reps
  
  
  Intermediate
  
• Squats, 30 reps
  
• Jumping Muscle ups, 5 reps
  
• Hang power cleans, 95/65#, 10 reps
  
  
  Novice
  
• Squats, 25 reps
  
• Pull up/Ring Dip, 6 reps each reps
  
• Hang power cleans, 75/55#, 10 reps
  

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