The WOD - TUES, 21SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
KB H2H 3X10, Green/Red

Followed By:
WOD:
AMRAP in 20 min

Advanced

TGU, 3 per hand, brown/green

Box jump, 15 reps

Run, 200M

Rx

TGU, 2 per hand, brown/green

Box jump, 10 reps

Run, 100M

Intermediate

TGU, 2 per hand, green/red

Box jump, 8 reps

Run, 100M

Novice

TGU, 2 per hand, red/20#

Box jump, 6 reps

Run, 100M

Followed By:

Skill:
L pull up, 5 per minute every minute on the minute for 5 minutes.

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