The WOD - THUR, 10FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Handstand Push-up, 6 every min for 5 min

Followed By:

WOD:
4 Rnds for time:

Advanced

Dbell Snatch, 30/20#, 7 Reps per hand

Row, 750M

Ring Dip, 15 Reps

Rx

Dbell Snatch, 30/20#, 5 Reps per hand

Row, 500M

Ring Dip, 10 Reps

Intermediate

Dbell Snatch, 20/15#, 5 Reps per hand

Row, 400M

Ring Dip, 8 Reps

Novice

Dbell Snatch, 15/10#, 5 Reps per hand

Row, 250M

Jumping Ring Dip, 8 Reps

Followed By:

Skill:
L-Sit, 3 X 10 sec hold

Post time or rounds to comments.