The WOD - TUES, 18JUNE13

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 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

L Sit 4X10 sec hold

Sotts Press 3X5 reps


Followed By:


WOD

For F**** Sake!!

1-2-3-4-5-6-7-8-9-10 Rep Rounds Of:

Rx
• Deadlift BW
  
• Ring Dips
  
• KTE
  
• Run 100M
  
  Intermediate
  
• Deadlift .75 BW
  
• Banded Ring Dips
  
• KTC
  
• Run 100M
  
  Novice
  
• Deadlift .5 BW
  
• Jumping Ring Dips
  
• Leg Lifts
  
• Run 100M
  
  
  

Post load/time or rounds to comments.