The WOD - MON, 10JAN10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean and Jerk, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

Strength:
Bench Press, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

WOD:

CHELSA

Rx
Every minute on the minute for 30 Min:

5 pull ups

10 push ups

15 squats

Intermediate
Every minute on the minute for 20 Min:

5 pull ups

10 push ups

15 squats

Novice
Every minute on the minute for 15 Min:

5 pull ups

10 push ups

15 squats

Post load/time or rounds to comments.