The WOD - MON, 19JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Snatch
5-3-3
70%-70%-70% 1RM

Followed By:

WOD:

Advanced
4 Rounds for time:

Row 500m

20 Med Ball Cleans, 20/15#

30 Double Unders

Rx
3 Rounds for time:

Row 500m

20 Med Ball Cleans, 20/15#

30 Double Unders

Intermediate
3 Rounds for time:

Row 500m

15 Med Ball Cleans, 20/15#

25 Double Unders

Novice
3 Rounds for time:

Row 500m

12 Med Ball Cleans, 20/15#

20 Double Unders

Followed By:

Strength:
Shoulder Press
6-5-5
70%-70%-70% 1RM

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