The WOD - WED, 01SEPT10

Join us this Saturday for Labor Day 'Murph' 10:00AM

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

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

Followed By:

WOD:
5 rounds for time:
Advanced

Deadlift, 295/195 #, 5 reps

Run, 200M

Rx

Deadlift, 275/195 #, 5 reps

Run, 100M

Intermediate

Deadlift, 255/175 #, 5 reps

Run, 100M

Novice

Deadlift, 225/155 #, 5 reps

Run, 100M

Followed By:

Strength:

Shoulder Press, 3X2@75% 1RM , 1X1@80% 1RM

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