The WOD - FRI, 10SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 2X2 @ 90% 1RM 3X1 @ 95% 1RM

Followed By:

WOD:
3 rounds for time:
Advanced

Double unders, 30 reps

Ring Dips, 20 reps

Sumo Deadlift High Pull, 75/55#, 15 reps

Rx

Double unders, 21 reps

Ring Dips, 15 reps

Sumo Deadlift High Pull, 75/55#, 9 reps

Intermediate

Double unders, 21 reps

Ring Dips(unassisted/assisted), 15 reps

Sumo Deadlift High Pull, 65/45#, 9 reps

Novice

Singles, 42 reps

Ring Press, 15 reps

Sumo Deadlift High Pull, 55/35#, 9 reps

Followed By:

Strength:

OHS, 2X2 @ 90% 1RM 3X1 @ 95% 1RM

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