The WOD - MON, 06SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Clean & Jerk 2X2 @ 90%1RM and 3X1 @ 95%1RM
Followed By:

WOD:
3 rounds for time
Advanced

Wall Ball Shot, 20/15#, 25reps

Sumo deadlift high pull, 115/95#, 25reps

AbMat Sit ups, 25 reps

Rx

Wall Ball Shot, 20/15#, 20reps

Sumo deadlift high pull, 95/75#, 20reps

AbMat Sit ups, 20 reps

Intermediate

Wall Ball Shot, 20/15#, 15reps

Sumo deadlift high pull, 75/55#, 15reps

AbMat Sit ups, 20 reps

Novice

Wall Ball Shot, 15/12#, 15reps

Sumo deadlift high pull, 65/45#, 15reps

AbMat Sit ups, 20 reps

Followed By:

Strength:
Bench Press 2X2 @ 90%1RM and 3X1 @ 95%1RM

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