The WOD - TUES, 11JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get-Up, 3X3 per hand, 1.5/1 pood

Followed By:

WOD:
4 Rnds For Time:

Advanced

Hang Power Clean, 135/95#, 5 Reps

Row, 500M

Ring Dip, 15 Reps

Rx

Hang Power Clean, 115/85#, 5 Reps

Row, 500M

Ring Dip, 10 Reps

Intermediate

Hang Power Clean, 95/75#, 5 Reps

Row, 400M

Ring Dip, 8 Reps

Novice

Hang Power Clean, 75/55#, 5 Reps

Row, 400M

Ring Dip, 6 Reps

Followed By:

Skill:
L-Sit, 5 X 10 sec hold

Post time or rounds to comments.