The WOD - MON, 4NOV13

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
  

Snatch Balance 1x3 65% Block Snatch 1x3 75% 1 RM, Snatch, 1X3 @ 85% 1RM Followed By: Strength: Dead Lift, 3X3 @ 85% 1RM Followed By: WOD:

"Burping Hammer" Buddy WOD!! 12 Min AMRAP: Rx
• 20x Tire strikes (16# sledgehammer)
  
• 5x Tire flips
  
• 12x Burpees
  

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