The WOD - TUES, 17AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Skill:
Muscle up transition 3 X 5

Followed By:

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

Burpee wallball shots, 20/15#

Weighted pull ups

Run, 200M

Rx

Burpee wallball shots, 20/15#

Pull ups

Run, 100M

Intermediate

Burpee wallball shots, 15/12#

Pull ups or banded pull ups

Run, 100M

Novice

Burpee wallball shots, 12#

Banded or jumping pull ups

Run, 50M

Followed By:

Skill:
Clean Drops, 3 X 5, bar

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