The WOD - MON, 01NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk, 3X5 @ 75-80-85% 1RM

Followed By:

Strength:
Overhead Squat, 3X5 @ 75-80-85% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Reps Rounds of:
Advanced

Overhead squats, 95/75#

Pull ups

Run, 100M

Rx

Overhead squats, 75/55#

Pull ups

Run, 100M

Intermediate

Overhead squats, 65/45#

Pull ups

Run, 100M

Novice

Overhead squats, 55/35#

Pull ups

Run, 100M


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