CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - FRI, 23JULY10





Warmup:


  • Group GPP 5-6 Dynamic Movements

  • Specific Stretching

    Lift:
    Burgener Warmup w/Bar
    Jerks (Rack)
    5-3-3
    65-70-70% 1RM

    Followed By:

    WOD:
    4 Rounds for time:

    Advanced

  • 25 GHD Back Ext. or Good Mornings

  • 15 Ring dips

  • 10 SDHP 115/95#

    Rx

  • 15 GHD Back Ext. or Good Mornings

  • 15 Ring dips

  • 10 SDHP 95/75#

    Intermediate

  • 15 GHD Back Ext. or Good Mornings

  • 12 Ring dips

  • 10 SDHP 85/65#

    Novice

  • 12 GHD Back Ext. or Good Mornings

  • 10 Ring dips

  • 10 SDHP 75/55#

    Followed By:

    Strength:
    Front Squats
    6-5-5
    65%-70% 1RM

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