The WOD - THUR, 27JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Clean Pulls,3 X 5, 125% 1 RM

Followed By:

WOD:
AMRAP in 20 Min of:

Advanced

Turkish Get ups, 1.5/1 pood, 3 per hand

Run 200M

Good Mornings, 45/30#, 15 reps

Rx

Turkish Get ups, 1.5/1 pood, 2 per hand

Run 100M

Good Mornings, 45/30#, 10 reps

Intermediate

Turkish Get ups, 1 pood/12kg, 2 per hand

Run 100M

Good Mornings, 45/30#, 8 reps

Novice

Turkish Get ups, 12kg/20#, 2 per hand

Run 100M

Good Mornings, 45/30#, 6 reps

Followed By:

Skill:
L Pull-up, 3 X 5 reps

Post time or rounds to comments.