The WOD - FRI, 08OCT10

Lex, Mike and Pogo after Mike's going away WOD "Bye Mike Die!" Good Luck to you Mike. Enjoy Corpus!

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3 X 5 @ 65-75-85% 1RM

Followed By:

Strength:
Deadlift, 3 X 5 @ 65-75-85% 1RM

Followed By:

WOD:
"Seven & Seven
7 rounds for time

Advanced

Medball Clean, 20/15#, 10 reps

Burpees, 10 reps

Rx

Medball Clean, 20/15#, 7 reps

Burpees, 7 reps

Intermediate

Medball Clean, 20/15#, 5 reps

Burpees, 5 reps

Novice

Medball Clean, 15/12#, 5 reps

Burpees, 5 reps


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