The WOD - THUR, 16SEPT10

We will be CLOSED this weekend,
but will be open again for business
as usual on Monday. we are
sorry for inconvenience, but both Lex
and I have conflicts this weekend.



Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Snatch grip deadlift, 3X5 @ 225/155#

Followed By:

WOD:
3 Rounds for time:
Advanced

GHD Sit up, 30 reps

KBS, Brown/Green, 25 reps

Walking lunges, 25 per foot

Rx

GHD Sit up, 25 reps

KBS, Brown/Green, 20 reps

Walking lunges, 20 per foot

Intermediate

GHD Sit up, 20 reps

KBS, Brown/Green, 15 reps

Walking lunges, 15 per foot

Novice

AbMat sit ups, 15 reps

KBS, Green/Red, 15 reps

Walking lunges, 15 per foot

Followed By:

Skill:
Deadhang pull up, 5 per minute every minute on the minute for 5 minutes

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