The WOD - TUES, 10AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get Up
3 X 3 per hand (1.5/1 pood)

Followed By:

WOD:
For Time:
Advanced
2 rounds of each of the following:
HELEN

Run 400M

KBS, 1.5/1 pood, 21 reps

Pull ups, 12 reps
NANCY

OHS, 95/55# 15 reps

Run 400M
KELLY

Run 400M

Box Jumps, 24# box, 30 reps

WBS, 20/15#, 30 reps

Rx
1 round of each of the following:
HELEN

Run 400M

KBS, 1.5/1 pood, 21 reps

Pull ups, 12 reps
NANCY

OHS, 95/55# 15 reps

Run 400M
KELLY

Run 400M

Box Jumps, 24# box, 30 reps

WBS, 20/15#, 30 reps

Intermediate
1 round of each of the following:
HELEN

Run 400M

KBS, 1 pood/12Kg, 21 reps

Pull ups, 12 reps
NANCY

OHS, 75/45# 15 reps

Run 400M
KELLY

Run 400M

Box Jumps, 24# box, 20 reps

WBS, 20/15#, 20 reps

Novice
1 round of each of the following:
HELEN

Run 400M

KBS, 1 pood/12Kg, 15 reps

Pull ups, 10 reps
NANCY

OHS, 65/30# 15 reps

Run 400M
KELLY

Run 400M

Box Jumps, 24# box, 15 reps

WBS, 20/15#, 15 reps


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