The WOD - TUES, 14SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
TGU 3X2 per hand Green/Red

Followed By:

WOD:
KELLY
5 rounds for time:
Advanced

Run, 800M

Box jump, 24", 30 reps

Wall ball shots, 20/15#, 30 reps

Rx

Run, 400M

Box jump, 24", 30 reps

Wall ball shots, 20/15#, 30 reps

Intermediate

Run, 400M

Box jump, 20", 25 reps

Wall ball shots, 20/15#, 25 reps

Novice

Run, 200M

Box jump, 12-18", 20 reps

Wall ball shots, 15/12#, 20 reps

Followed By:

Skill:
Double Unders 1 minute

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