The WOD - TUES, 19OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle Up 3 X 3

Followed By:

WOD:
For time:

Advanced

KBS, Pink/Brown, 20reps

Front Squats, 155/115#, 5reps

KBS, Pink/Brown, 15 reps

Front Squats, 155/115#, 10reps

KBS, Pink/Brown, 10 reps

Front Squats, 155/115#, 15reps

KBS, Pink/Brown, 5 reps

Front Squats, 155/115#, 20reps

Rx

KBS, Brown/Green, 20reps

Front Squats, 135/95#, 5reps

KBS, Brown/Green, 15 reps

Front Squats, 135/95#, 10reps

KBS, Brown/Green, 10 reps

Front Squats, 135/95#, 15reps

KBS, Brown/Green, 5 reps

Front Squats, 135/95#, 20reps

Intermediate

KBS, Green/Red, 20reps

Front Squats, 115/75#, 5reps

KBS, Green/Red, 15 reps

Front Squats, 115/75#, 10reps

KBS, Green/Red, 10 reps

Front Squats, 115/75#, 15reps

KBS, Green/Red, 5 reps

Front Squats, 115/75#, 20reps

Novice

KBS, Red/20#, 20reps

Front Squats, 95/55#, 5reps

KBS, Red/20#, 15 reps

Front Squats, 95/55#, 10reps

KBS, Red/20#, 10 reps

Front Squats, 95/55#, 15reps

KBS, Red/20#, 5 reps

Front Squats, 95/55#, 20reps

Followed By:

Skill:
Kettlebell Clean, 3 X 3 per hand, Brown/Green

Post rounds/time to comments.