The WOD - THUR, 05AUG10

Be advised...The Gym will CLOSE AFTER the 11:30-12:30 lunch class FRI 6AUG10, and WILL reopen MON 9AUG10. Gil and Lex are both out of town.



Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Romainian Deadlift
3X5 @ 205/145
Followed By:

WOD:
For time:
Advanced
Buy In: Row 25 cal
3 rnds

Box Jumps, 24", 20 reps

Ring dips, 20 reps

WBS, 20/15#, 25 reps

Rx
Buy In: Row 20 cal
3 rnds

Box Jumps, 20", 20 reps

Ring dips, 20 reps

WBS, 20/15#, 20 reps

Intermediate
Buy In: Row 15 cal
3 rnds

Box Jumps, 20", 15 reps

Ring dips, 15 reps

WBS, 20/15#, 15 reps

Novice
Buy In: Row 12 cal
3 rnds

Box Jumps, 20/12", 12 reps

Ring dips, 12 reps

WBS, 15/12#, 12 reps

Followed By:

Skill:
L-Sit
3 X 10 sec hold

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