The WOD - FRI, 20AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
ELIZABETH
21-15-9 rep rounds for time:

Advanced

Clean, 155/105#

Ring dips

Rx

Clean, 135/95#

Ring dips

Intermediate

Clean, 115/75#

Ring dips or Jumping ring dips

Novice

Clean, 95/55#

Jumping ring dips or Ring Press

Followed By:

Strength:
Overhead Squats
3 X 3 @ 75% 1RM

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