The WOD - WED, 11AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3-3-3-3-3
75-75-80-80-80% 1RM

Followed By:

WOD:
3 rounds for time:
Advanced

Weighted Pull up, 40/30#, 10 reps

Run or Row 500M

Med Ball Clean, 20/15#, 20 reps

Rx

Weighted Pull up, 30/20#, 10 reps

Run or Row 500M

Med Ball Clean, 20/15#, 15 reps

Intermediate

Weighted Pull up, 20/15#, 10 reps

Run or Row 500M

Med Ball Clean, 20/15#, 10 reps

Novice

Pull up, 10 reps

Run or Row 400M

Med Ball Clean, 15/12#, 10 reps

Followed By:

Strength:
Shoulder Press, 3-3-3-3-3
75-75-80-80-80% 1RM

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