The WOD - FRI, 15OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Power Clean, 2X3@ 75% 1RM & 3X3@ 80% 1RM


Followed By:

Strength:
Overhead Squat, 2X3@ 75% 1RM & 3X3@ 80% 1RM


Followed By:

WOD:
3 rounds for time:

OHS, 95/65#, 10 reps

Back extension, 20 reps

Row, 15 calories

Post load/time or rounds to comments.