The WOD - TUES, 09NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get-Up, 3X3 per hand, Green/Red

Followed By:

WOD:
4 rounds for time of:

Advanced

1 Clean & 5 Front Squats, 115/95#, 4 reps

AbMat Situp, 25 reps

Row, 20 cal

Rx

1 Clean & 5 Front Squats, 95/75#, 4 reps

AbMat Situp, 20 reps

Row, 15 cal

Intermediate

1 Clean & 5 Front Squats, 75/55#, 4 reps

AbMat Situp, 15 reps

Row, 10 cal

Novice

1 Clean & 5 Front Squats, 55/35#, 4 reps

AbMat Situp, 15 reps

Row, 10 cal

Followed By:

Skill:
Parallete Handstand 3 X 20 sec

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