The WOD - FRI, 27AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X3 @80%, 1X3 @ 85% 1RM

Followed By:

WOD:
3 rounds for time:
Advanced

Double Unders, 20 reps

Benchpress, 185/145#, 15 reps

Pull ups, 20 reps

Rx

Double Unders, 20 reps

Benchpress, 155/115#, 15 reps

Pull ups, 15 reps

Intermediate

Double Unders, 15 reps

Benchpress, 135/95#, 15 reps

Pull ups, 15 reps

Novice

Singles, 40 reps

Benchpress, 115/75#, 10 reps

Pull ups, 10 reps

Followed By:

Strength:

Squat, 3X3 @80%, 1X3 @ 85% 1RM

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