The WOD - WED, 23OCT13

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: Lift: Burgener Warmup Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Power Snatch + OHS, 2x3 @ 75%, Hang Snatch 1X3 @ 80% 1RM Followed By: Strength: Squat, 3X5 @ 75% 1RM Followed By:

WOD: 21-15-9 RRFT: BUY-IN - Double Under 20 reps Rx
• Row (calories)
  
• KB swings (72/53#)
  
• Ring dips
  
  Intermediate
  
• Row (calories)
  
• KB swings (53/34#)
  
• Banded Ring dips
  
  Novice
  
• Row (calories)
  
• KB swings (34/24#)
  
• Jumping Ring dips
  
  

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