The WOD - WED, 18AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Rack Jerk 3 x 3 @ 75% 1RM
Followed By:

WOD:
3 rounds for time:
Advanced

SDHP, 95/75#, 20 reps

Box Jump, 20",20 reps

Med Ball Clean,20/15#,20 reps

Rx

SDHP, 95/75#, 15 reps

Box Jump, 20",15 reps

Med Ball Clean,20/15#,15 reps

Intermediate

SDHP, 95/75#, 12 reps

Box Jump, 20",12 reps

Med Ball Clean,20/15#,12 reps

Novice

SDHP, 95/75#, 10 reps

Box Jump, 20",10 reps

Med Ball Clean,20/15#,10 reps

Followed By:

Strength:
Front Squat 3 x 3 @ 75% 1RM

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