The WOD - FRI, 16JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Clean
5-5-3-3-3
65%-70%-75%-75%-75%

Followed By:

WOD:
With a continuously running clock perform:
Advanced
One burpee the first 45 seconds, two the second 45 seconds , three the third 45 seconds... continuing as long as you are able.

Rx
One burpee the first minute, two the second minute, three the third minute... continuing as long as you are able.

Intermediate
One burpee the first 75 seconds, two the second 75 seconds , three the third 75 seconds... continuing as long as you are able.

Novice
One burpee the first 90 seconds, two the second 90 seconds , three the third 90 seconds... continuing as long as you are able.

Followed By:

Strength:
OHS
6-6-5-5-5
65%-70%-75%-75%-75%

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