The WOD - THUR, 12AUG10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Dumbbell split squat
3X5 (40/30#)

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Advanced

Deadlift, 1.5 BW

Ring Dips

Box Jumps, 24"

Rx

Deadlift, BW

Ring Dips

Box Jumps, 20"

Intermediate

Deadlift, .75 BW

Ring Dips or Jumping Ring Dips

Box Jumps, 20"

Novice

Deadlift, .5 BW

Jumping Ring Dips or Ring Presses

Box Jumps, 16 or 12"


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