The WOD - WED, 04AUG10

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

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

Followed By:

WOD:
5 rnds for time:
Advanced

Power Cleans, 155/105#, 5 reps

Burpees, 15 reps

Run, 200M

Rx

Power Cleans, 135/95#, 5 reps

Burpees, 10 reps

Run, 200M

Intermediate

Power Cleans, 105/75#, 5 reps

Burpees, 10 reps

Run, 200M

Novice

Power Cleans, 85/55#, 5 reps

Burpees, 10 reps

Run, 100M


Followed By:

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

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