The WOD - TUES, 21MAY13

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: SKILLS:

Strict Pull up 5 per min for 5 min

Snatch Balance,3 X 5, Bar +10


Followed by:


WOD:

Sweet Jeebus! 3 Rounds For Time: Rx
• 75x Double unders
  
• 4x Muscle-up
  
• 20x WBS, 20/16#
  
  Scaled
  
• 50x Double unders, 150 Singles
  
• 4x Jumping Muscle-up
  
• 20x WBS, 16/12#
  
  Novice
  
• 30x Double unders/ 100 Singles
  
• 4x Banded Muscle-up
  
• 20x WBS, 12/10#
  
  

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