The WOD - THUR, 07OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Sotts Squat 3X5 45/30# bar
Followed By:

WOD:
For time:
Advanced

Row, 30 calories

25 ring dips, 8 SDHP, 115/85#

20 ring dips, 12 SDHP, 115/85#

15 ring dips, 16 SDHP, 115/85#

10 ring dips, 20 SDHP, 115/85#

Row, 30 calories

Rx

Row, 20 calories

25 ring dips, 8 SDHP, 95/75#

20 ring dips, 12 SDHP, 95/75#

15 ring dips, 16 SDHP, 95/75#

10 ring dips, 20 SDHP, 95/75#

Row, 20 calories

Intermediate

Row, 15 calories

20 ring dips, 8 SDHP, 85/65#

15 ring dips, 12 SDHP, 85/65#

10 ring dips, 16 SDHP, 85/65#

5 ring dips, 20 SDHP, 85/65#

Row, 15 calories

Novice

Row, 12 calories

20 ring dips, 8 SDHP, 65/45#

15 ring dips, 12 SDHP, 65/45#

10 ring dips, 16 SDHP, 65/45#

5 ring dips, 20 SDHP, 65/45#

Row, 12 calories

Followed By:

Skill:
L-Pull up 3X5
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