The WOD - MON, 11OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

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

Followed By:

Strength:
Bench Press, 2X3 & 3X3 @ 75% & 80% 1RM

Followed By:

WOD:
"ANNIE" with a twist
50-40-30-20-10 rep rounds of:

Advanced

Double unders

AbMat Situps

Run 400M

Rx

Double unders

AbMat Situps

Run 200M

Intermediate

Double unders

AbMat Situps

Run 100M

Novice

Singles

AbMat Situps

Run 100M

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