The WOD - THUR, 14FEB13

HAPPY VALENTINE'S DAY!

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:

WOD:

2 RFT:

Rx

BUY-INTurkish Get Ups,2-2-2-2-2-2-2-2, 1pood/12kg
• 14x Hang Clean, 115/80#
  
• 14x AbMat Situps
  
• 14x Pullups
  
• 14x Ring Dips
  
• 14x Double Unders
  Scaled
  
  
  
  BUY-INTurkish Get Ups,2-2-2-2-2-2-2-2, 12kg/20#
  
• 14x Hang Clean, 95/65#
  
• 14x AbMat Situps
  
• 14x Banded Pullups
  
• 14x Banded Ring Dips
  
• 14x Double Unders(3:1)
  Novice
  
  
  
  BUY-INTurkish Get Ups,2-2-2-2-2-2-2-2, 12kg/20#
  
• 14x Hang Clean, 75/55#
  
• 14x AbMat Situps
  
• 14x JumpingPullups
  
• 14x Jumping Ring Dips
  
• 14x Double Unders(3:1)
  

Post load/time or rounds to comments.