The WOD - THUR, 03OCT13

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:
SKILLS:

Max Ring Dips

500m Row
Followed By:

April 5RFT:
• 2x Box Jumps, 24"
  
• 4x Sledge Hammer Strikes
  
• 6x KBS, 2/1.5 pood
  
• 8x WBS, 20/16#
  
• 10x Burpees
  

Post load/time or rounds to comments.