The WOD - TUES, 07SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Snatch Pulls 3X5 @ 150% 1RM

Followed By:

WOD:
NATE
AMRAP in 20 minutes

Advanced

Muscle ups, 4 reps

HSPU, 6 reps

KBS, 2/1.5 pood, 8 reps

Rx

Muscle ups, 2 reps

HSPU, 4 reps

KBS, 2/1.5 pood, 8 reps

Intermediate

Muscle up transition, 4 reps

HSPU w/ bands or pads, 4 reps

KBS, 1.5/1 pood, 8 reps

Novice

Muscle up transition, 4 reps

Triangles, 4 reps

KBS, 1.5/1 pood, 8 reps

Followed By:

Skill:
Pistols 3X5 per leg

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