The WOD - WED, 25AUG10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X3 @80%, 1X3 @ 85% 1RM

Followed By:

WOD:
'GRIFF'
For time:

Advanced
With a medicine ball

Run, 800M

Run, 400M backwards

Run, 800M

Run, 400M backwards

Rx

Run, 800M

Run, 400M backwards

Run, 800M

Run, 400M backwards

Intermediate

Run, 500M

Run, 200M backwards

Run, 500M

Run, 200M backwards

Novice

Run, 400M

Run, 100M backwards

Run, 400M

Run, 100M backwards

Followed By:

Strength:
Shoulder Press, 3X3 @80%, 1X3 @ 85% 1RM

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