The WOD - THUR, 18NOV10

REMEMBER... The gym will be CLOSED after 1:00 PM class on FRI 19NOV. We will reopen on MONDAY. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.




Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
L sit 3X5 12 sec holds
Followed By:

WOD:
For time:

Advanced

21 HSPU's - 3 Squat Jumps

18 HSPU's - 6 Squat Jumps

15 HSPU's - 9 Squat Jumps

12 HSPU's - 12 Squat Jumps

9 HSPU's - 15 Squat Jumps

6 HSPU's - 18 Squat Jumps

3 HSPU's - 21 Squat Jumps

Rx

21 HSPU's - 3 Squat Jumps

15 HSPU's - 9 Squat Jumps

9 HSPU's - 15 Squat Jumps

3 HSPU's - 21 Squat Jumps

Intermediate

18 HSPU's - 6 Squat Jumps

12 HSPU's - 12 Squat Jumps

6 HSPU's - 18 Squat Jumps

Novice

12 HSPU's - 12 Squat Jumps

9 HSPU's - 15 Squat Jumps

6 HSPU's - 18 Squat Jumps

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Handstand Push-up Variations...[wmv]
Jumping Squats (Coach Burgener)...[wmv]

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