The WOD - TUES, 20JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Skill:
Snatch Grip Dead lift
3X5 (155/115#)

Followed By:

WOD:
Advanced
AMRAP 20Min

7 pullups

12 Box Jumps

Run 200m w/ 45/25#

Rx
AMRAP 20Min

5 pullups

10 Box Jumps

Run 100m w/ 45/25#

Intermediate
AMRAP 15 min

5 pullups

10 Box Jumps

Run 100m w/ 45/25#

Novice
AMRAP 15 min

5 pullups

8 Box Jumps

Run 100m w/ 25/10#

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