The WOD - THUR, 24FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
RDL, 3X5, 185#

Followed By:

WOD:
4 rounds for time:

Advanced

Rx
Buy-in
WBS, 20/15#, 20 reps

Pull up, 10 reps

Ring Push ups, 15 reps

Squat, 20 reps

AbMat Sit up, 25 reps
Cash-out
WBS, 20/15#, 20 reps

Intermediate
Buy-in
WBS, 20/15#, 15 reps

Pull up, 5 reps

Ring Push ups, 10 reps

Squat, 15 reps

AbMat Sit up, 20 reps
Cash-out
WBS, 20/15#, 15 reps

Novice
Buy-in
WBS, 15/12#, 15 reps

Jumping Pull up, 5 reps

Push ups, 10 reps

Squat, 15 reps

AbMat Sit up, 20 reps
Cash-out
WBS, 15/12#, 15 reps

Followed By:

Skill:
Shoot Through,2X10, BW

Post time or rounds to comments.