The WOD - WED, 26JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch, 2X3 & 3X3,80% & 85% 1RM

Followed By:

Strength:
Shoulder Press, 2X3 & 3X3,80% & 85% 1RM

Followed By:

WOD:
"The CHIEF"

5 X 3min rounds with a 1 minute rest between rounds

Complete as many cycles as possible of the following work for each 3 min round:

Advanced

Power Clean, 155/115#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Rx

Power Clean, 135/95#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Intermediate

Power Clean, 115/75#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Novice

Power Clean, 95/55#, 3 reps

Push ups, 6 reps

Squats, 9 reps

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