The WOD - SAT, 16MAR13

HAPPY ST. PATRICK'S DAY WOD!










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 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• 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:
'The Trinity' For time:

• 21 reps of FRAN:
  Thrusters, 95/65#
  Pull ups
  
• Run, 400M
  
• Drink a Carbomb/Pint
  
• 15 reps of ELIZABETH:
  Squat Clean, 135/95#
  Ring Dips
  
• Run, 400M
  
• Drink a Carbomb/Pint
  
• 9 reps of DIANE:
  Dead lift, 225/155#
  Hand stand push ups
  
• Run, 400M
  
• Drink a Carbomb/Pint
  
  

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