The WOD - TUES, 13AUG13

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:
Turkish Get-Up 3 per hand
Muscle-Up 3 to 5

Followed By:
"CATFIGHT"

HELEN vs FRAN!!!
21-15-9 RRFT:

Rx
• Run 400m per rep round
  
• KB Thrusters, 1.5/1 pood
  
• Pull-ups
  
  Scaled
  
• Run 400m per rep round
  
• KB Thrusters, 1 pood/12kg
  
• Banded Pull-ups
  
  Scaled
  
• Run 400m per rep round
  
• KB Thrusters, 12kg/20#
  
• Jumping Pull-ups
  
  

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