The WOD-WED 14 JULY 10

Warmup:
GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Burgener Warmup w/Bar
Snatch
5-5-3-3-3
65%-75%-75%-75%-75% 1RM

Followed By:

WOD:
4 Rounds for Time

Advanced

12 ring dips

10 HSPU

7 Push ups

Rx

10 ring dips

8 HSPU

5 Push ups

Intermediate

8 ring dips

6 HSPU

4 Push ups

Novice

6 ring dips

5 HSPU

4 Push ups

Followed By:

Strength:
Deadlift
6-6-5-5-5
65%-70%-75% 1RM

Post load/time to comments.