The WOD - MON, 07FEB11

CONGRATULATIONS!!

The Winner of our January 'Spirit of the Gym' Award is:
Andriana 'Anaconda' Genualdi
She has a solid work ethic, always has something positive to say about her fellow athletes and is showing great improvement across the board...Way to go!

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Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch, 2X3 & 3X3, 85% & 90% 1RM

Followed By:

Strength:
Front Squat, 2X3 & 3X3, 85% & 90% 1RM

Followed By:

WOD:
3 Rnds for time:

Advanced

Thruster, 135/95#, 5 Reps

L Pull-up,15 Reps

Run, 800M

Rx

Thruster, 115/75#, 5 Reps

L Pull-up,10 Reps

Run, 500M

Intermediate

Thruster, 95/65#, 5 Reps

L Pull-up,10 Reps

Run, 400M

Novice

Thruster, 75/45#, 5 Reps

Pull-up,10 Reps

Run, 400M

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