The WOD - TUES, 23JULY13

DO A GIRL TUESDAY!!

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:

NASTY GIRLS 3 rounds for time of: Rx
• Squats, 50 reps
  
• Muscle ups, 7 reps
  
• Hang power cleans, 135/95#, 10 reps
  
  
  Scaled
  
• Squats, 30 reps
  
• Jumping Muscle ups, 5 reps
  
• Hang power cleans, 95/65#, 10 reps
  
  
  Novice
  
• Squats, 25 reps
  
• Pull up/Ring Dip, 6 reps each reps
  
• Hang power cleans, 75/55#, 10 reps
  

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