The WOD - SAT, 14SEPT13

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 BossMan 21-18-15-12-9-6 Rep rounds for time: Rx
• AbMat Trunk Twister, 20/16# MedBall
  
• SDHP, 75/55#
  
• Front Squats, 75/55#
  
• 400 meter Run/Row (Odd reps)
  
• 800 meter Run/Row (Even reps)