The WOD - WED, 15DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk,2-1-1-1,95-100% 1RM

Followed By:

Strength:Deadlifts, 2-1-1-1,95-100% 1RM
Followed By:

WOD:
Annie
50-40-30-20 and 10 rep rounds for time

Advanced*
BUY IN KBS, 1.5/1 pood, 21 reps

Double-unders

AbMat Sit-ups
CASH OUT KBS, 1.5/1 pood, 21 reps
*With Body Armor

Rx
BUY IN KBS, 1.5/1 pood, 21 reps

Double-unders

AbMat Sit-ups
CASH OUT KBS, 1.5/1 pood, 21 reps

Intermediate
BUY IN KBS, 1 pood/12kg, 15 reps

Double-unders

AbMat Sit-ups
CASH OUT KBS, 1 pood/12kg, 15 reps

Novice
BUY IN KBS, 1 pood/12kg, 15 reps

Singles(3 singles per double under)

AbMat Sit-ups
CASH OUT KBS, 1 pood/12kg, 15 reps

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