The WOD - THUR, 03JAN13

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 an 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:

Sotts Press 3x5 w/ bar

L Pull-up 5x3



Followed By:

WOD

5 RFT:

Rx
• Row/Run 400m
  
• 12x MedBall Cleans, 20/16#
  
• 6x KBS, 1.5/1 pood
  
  Scaled
  
• Row/Run 300m
  
• 12x MedBall Cleans, 16/12#
  
• 6x KBS, 1 pood/12kg
  
  Novice
  
• Row/Run 200m
  
• 10x MedBall Cleans, 16/12#
  
• 5x KBS, 1 pood/12kg
  
  

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