The WOD - SAT, 02NOV13

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:


Followed By:

WOD: 1 RFT: Rx
• Double under, 100 reps
  
• Wall Ball Shots, 20/16#, 75 reps
  
• SDHP, 75/55#, 50 reps
  
• Thrusters, 75/55#, 25 reps
  
• Deadlifts, 275/205#, 10 reps
  
• Muscle ups, 5 reps
  
  
  

Post load/time or rounds to comments.