The WOD - THUR, 02SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Strict Pull Up 5 per minute on the minute for 5 minutes

Followed By:

WOD:
For Time
Advanced

Run, 400M

Dead lifts OR Backsquat(if you did the Wed WOD), BW, 30 reps

Run, 400M

Front Squat, 45#, 30 reps

Run, 400M

Push Press, 45#, 30 reps

Run, 400M

Thruster, 45#, 30 reps

Run, 400M

Rx

Run, 400M

Dead lifts OR Backsquat(if you did the Wed WOD), BW, 30 reps

Run, 400M

Front Squat, 45#, 25 reps

Run, 400M

Push Press, 45#, 25 reps

Run, 400M

Thruster, 45#, 25 reps

Run, 400M

Intermediate

Run, 400M

Dead lifts OR Backsquat(if you did the Wed WOD), BW, 30 reps

Run, 400M

Front Squat, 45#, 20 reps

Run, 400M

Push Press, 45#, 20 reps

Run, 400M

Thruster, 45#, 20 reps

Run, 400M

Novice

Run, 400M

Dead lifts OR Backsquat(if you did the Wed WOD), .75 BW, 30 reps

Run, 400M

Front Squat, 45#, 15 reps

Run, 400M

Push Press, 45#, 15 reps

Run, 400M

Thruster, 45#, 15 reps

Run, 400M

Followed By:

Skill:
Dumbbell Split Squat 3X5 @ 30/20

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