The WOD - WED, 21JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Clean
5-3-3
65-70-70% 1RM

Followed By:

WOD:
4 Rounds - 2 minutes per round - 1 min per station with 1 min rest between rounds

Advanced

Push press 95/75#

Row calories

Rx

Push press 75/55#

Row calories

Intermediate

Push press 65/45#

Row calories

Novice

Push press 55/30#

Row calories

Followed By:

Strength:
Deadlift
6-5-5
65-70-70% 1RM

Post load/reps to comments.