The WOD-FRI, 9JULY10

Warmup:
GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Jerk
5-5-3-3
60%-65% 1RM

Followed By:

WOD:
'HELEN'
3 rounds for time:
DNF @ +15 min

Advanced

500 m run

21 KBS pink/brown

15 Pullups

Rx

400 m run

21 KBS brown/green

12 Pullups

Intermediate

400 m run

21 KBS green/red

12 Pullups

Novice

400 m run

15 KBS red/black

10 Pullups

Followed By:

Strength:
Squat
6-6-5-5
60%-65% 1RM

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