The WOD - MON, 23AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

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

Followed By:

WOD:
CINDY with a twist

Advanced
AMRAP in 4 X 5min intervals with a 1 minute rest between intervals

Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Rx
AMRAP in 3 X 5min intervals with a 1 minute rest between intervals

Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Intermediate
AMRAP in 3 X 5min intervals with a 2 minute rest between intervals

Full/Banded Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Novice
AMRAP in 3 X 5min intervals with a 2 minute rest between intervals

Jumping/Banded Pull ups, 5 reps

Push ups, 10 reps

Squats, 15 reps

Followed By:

Strength:
Bench Press, 3X3 @80%, 1X3 @ 85% 1RM

Post load/rounds per interval to comments.