The WOD - THUR, 30SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Strict pullups, 6 per minute every minute on the minute for 5 minutes

Followed By:

WOD:
Complete AMRAP per 3 X 5 minute intervals with a 2 minute break between intervals of:

Advanced

Box Jump, 15 reps

GHD Sit Up, 20 reps

Ring Dips, 8 reps

Rx

Box Jump, 10 reps

GHD Sit Up, 15reps

Ring Dips, 6 reps

Intermediate

Box Jump, 8 reps

GHD Sit Up, 10reps

Ring Dips, 4 reps

Novice

Box Jump, 6 reps

GHD Sit Up, 10reps

Ring Dips, 4 reps



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