The WOD - WED, 8SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch 2X2 @ 90% 1RM 3X1 @ 95% 1RM
Followed By:

WOD:
3 rounds for time of:
Advanced

Push jerks, 135/105#, 10 reps

Pull ups, 10 reps

Run, 800M

Push jerks, 135/105#, 10 reps

Pull ups, 10 reps

Rx

Push jerks, 115/95#, 10 reps

Pull ups, 10 reps

Run, 500M

Push jerks, 115/95#, 10 reps

Pull ups, 10 reps

Intermediate

Push jerks, 95/75#, 8 reps

Pull ups, 8 reps

Run, 400M

Push jerks, 95/75#, 8 reps

Pull ups, 8 reps

Novice

Push jerks, 75/55#, 8 reps

Pull ups, 8 reps

Run, 400M

Push jerks, 75/55#, 8 reps

Pull ups, 8 reps

Followed By:

Strength:
Front Squat 2X2 @ 90% 1RM 3X1 @ 95% 1RM

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