The WOD - FRI, 23JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Jerks (Rack)
5-3-3
65-70-70% 1RM

Followed By:

WOD:
4 Rounds for time:

Advanced

25 GHD Back Ext. or Good Mornings

15 Ring dips

10 SDHP 115/95#

Rx

15 GHD Back Ext. or Good Mornings

15 Ring dips

10 SDHP 95/75#

Intermediate

15 GHD Back Ext. or Good Mornings

12 Ring dips

10 SDHP 85/65#

Novice

12 GHD Back Ext. or Good Mornings

10 Ring dips

10 SDHP 75/55#

Followed By:

Strength:
Front Squats
6-5-5
65%-70% 1RM

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