The WOD - WED, 03NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X5 @ 75-80-85% 1RM

Followed By:

Strength:
Shoulder Press, 3X5 @ 75-80-85% 1RM


Followed By:

WOD:
Tabata This!!!
8 Rounds per station. 20 seconds work 10 seconds rest per round.

Advanced

GHD Sit-Ups

Squat with 1 pood Kettlebell

Rower, Damper 5+

Rx

AbMat Sit-Ups

Squat

Rower, Damper 5+

Intermediate

AbMat Sit-Ups

Squat

Rower, Damper 5+

Novice

AbMat Sit-Ups

Squat

Rower, Damper 5+


Post load/time or rounds to comments.