The WOD - MON, 30AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X2@75% 1RM , 1X1@80% 1RM

Followed By:

WOD:
3 interval - 3 rounds for time per interval
Advanced

Lateral jump, 15 reps

Knees to elbow, 15 reps

Med ball clean, 20/15#, 15 reps

Rx

Lateral jump, 10 reps

Knees to elbow, 10 reps

Med ball clean, 20/15#, 10 reps

Intermediate

Lateral jump, 8 reps

Knees to elbow, 8 reps

Med ball clean, 20/15#, 8 reps

Novice

Hurdle jump, 8 reps

Knees to elbow, 8 reps

Med ball clean, 15/12#, 8 reps

Followed By:

Strength:

Squat, 3X3@75% 1RM , 2X1@80% 1RM

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