The WOD - WED, 29SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk, 3-2-1-1-1 @ 85-95-100% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep rounds of:
Advanced

Kettlebell Burpee, Pink/Brwn

MedBall Clean, 20/15#

Rx

Kettlebell Burpee, Brwn/Green

MedBall Clean, 20/15#

Intermediate

Kettlebell Burpee, Green/Red

MedBall Clean, 20/15#

Novice

Kettlebell Burpee, Red/20#

MedBall Clean, 15/12#

Followed By:

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

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