The WOD - TUES, 15OCT13

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:
SKILLS:

Sprints, 4x100

Jerk Lunges, 4x4 @ 75-115#

Followed By:
A Bit Of Nicole To Add Fun To My Day
AMRAP in 10 Min

Run 400m

Max rep pull-ups
REST2 MIN
A Round Of Drinks WithElizabeth
15 Reps For Time

Clean, 135/95#

Ring Dips

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