The WOD - FRI, 17SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X2 @ 85% 1RM

Followed By:

WOD:
3 rounds for time:

Advanced

Clean, 95/75#, 20 reps

Back extension, 25 reps

Push up, 35 reps

Rx

Clean, 95/75#, 15 reps

Back extension, 20 reps

Push up, 30 reps

Intermediate

Clean, 75/55#, 10 reps

Back extension, 15 reps

Push up, 25 reps

Novice

Clean, 65#, 10 reps

Back extension, 15 reps

Push up, 20 reps

Followed By:

Strength:
Shoulder Press, 3X2 2 85% 1 RM

Post load/time or rounds to comments.