The WOD- MON, 5JULY10

Warmup:
GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Burgener Warmup w/Bar
Snatch (full squat)
5-5-3-3
60-65-65-65% 1RM

Followed By:

WOD:
AMRAP
Advanced
4X4 min intervals w/1min rest

10 Box jumps, 24" box

8 Ring dips

10 GHD Situps

Rx
3X4 min intervals w/1min rest

10 Box jumps, 20" box

5 Ring dips

8 GHD Situps

Intermediate
3X4 min intervals w/1min rest

10 Box jumps, 12" box

5 Ring dips

8 AbMat Situps

Novice
3X3 min intervals w/1min rest

10 Box jumps, 12" box

5 Jumping ring dips

8 AbMat Situps

Followed By:

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

Post load/rounds to comments.