The WOD - MON, 04OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X5 @ 65-75-85% 1RM

Followed By:

Strength:
Squat, 3X5 @ 65-75-85% 1RM

Followed By:

WOD:
'JACKIE'
For Time:

Rx

Row, 1K

Thrusters, 45/30#, 50 reps

Pull ups, 30 reps

Intermediate

Row, 750M

Thrusters, 30/15#, 40 reps

Pull ups, 20 reps


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