The WOD - MON, 02AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

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

Followed By:

WOD:
5 rnds for max reps:

Advanced

40 sec Power Snatches (125/95#)
Rest 20 sec

40 sec row cal
Rest 20 sec

40 sec double unders

Rest 1 min in between each round

Rx

40 sec Power Snatches (115/75#)
Rest 20 sec

40 sec row cal
Rest 20 sec

40 sec double unders

Rest 2 min in between each round

Intermediate

30 sec Power Snatches (95/55#)
Rest 30 sec

30 sec row cal
Rest 30 sec

30 sec double unders

Rest 2 min in between each round

Novice

40 sec Power Snatches (75/45#)
Rest 20 sec

40 sec row cal
Rest 20 sec

40 sec singles

Rest 2 min in between each round

Followed By:

Strength:
Overhead Squats
3-3-3-3
65-65-70-70% 1 RM

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