The WOD - SAT, 12OCT13

HAPPY BIRTHDAY RENEE!!!

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:

'Filthy Fifty' 1 RFT:
• 50 Box jump, 24 inch box
  
• 50 Jumping pull-ups
  
• 50 Kettlebell swings, 1 pood
  
• Walking Lunge, 50 steps
  
• 50 Knees to elbows
  
• 50 Push press, 45 pounds
  
• 50 Back extensions
  
• 50 Wall ball shots, 20 pound ball
  
• 50 Burpees
  
• 50 Double unders
  
  

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