The WOD - MON, 20SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3-2-1-1-1 @ 85-95-100% 1RM

Followed By:

WOD:
HELEN
3 rounds for time:

Advanced

Run, 500M

KBS, Pink/Brown, 21 reps

Pull ups, 15 reps

Rx

Run, 400M

KBS, Brown/Green, 21 reps

Pull ups, 12 reps

Intermediate

Run, 400M

KBS, Green/Red, 21 reps

Pull ups, 12 reps

Novice

Run, 400M

KBS, Red/20#, 15 reps

Pull ups, 10 reps

Followed By:

Strength:
Front Squat, 3-2-1-1-1 @ 85-95-100% 1RM

Post load/time or rounds to comments.