The WOD - SAT, 28DEC13

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:

WOD:

1 RFT:

• 20x DB push press (30#/20#)
• 20x Air Squats
• 20x DB renegade rows (30#/20#)
• Run 200m
• 20x KB swings (1.5/1 pood)
• 20x KB front squat(1.5/1 pood)
• 20x KB snatch...10 per hand (1.5/1 pood)
• Run 200m
• 20x Pull-ups
• 20x AbMat Sit-ups
• 20x C2D HR Push-ups
• Run 200m