The WOD - WED, 30OCT13

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
  

Clean Pull 1x3 125% 1 RM, Clean, 2X3 @ 85% 1RM Followed By: Strength: Shoulder Press, 3X3 @ 85% 1RM Followed By: WOD:

4 RFT: Rx
• 25x Double Unders
  
• 20x GHD Sit up
  
• 15x Box jumps, 20"
  
• 10x SDHP, 95/65#
  
  Scaled
  
• 25x Double Unders OR 50x Singles
  
• 20x AbMat Sit up
  
• 15x Box jumps, 20"
  
• 10x SDHP, 75/55#
  
  Novice
  
• 50x Singles
  
• 20x AbMat Sit up
  
• 15x Box jumps, 18"
  
• 10x SDHP, 65/45#
  
  
  

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