The WOD - MON, 22NOV10

Thank You to everyone that supported us this past weekend at our competition in Dahlonega, Ga. We had a great time and held our own... MOLON LABE!!

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Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3x5 @ 80@ 1RM

Followed By:

Strength:
Shoulder Press, 3x5 @ 80@ 1RM

Followed By:

WOD:
AMRAP in 12 Min of:
Advanced

Back squat, BW, 5 reps

Double Unders, 15reps

Row, 15Cal

Rx

Back squat,.75BW, 5 reps

Double Unders, 15reps

Row, 15Cal

Intermediate

Back squat,.5BW, 5 reps

Double Unders, 10reps

Row, 10Cal

Novice

Back squat,.25BW, 5 reps

Double Unders, 5reps

Row, 5Cal

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