The WOD - MON, 25OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 2X3 @ 80% 1 RM & 3X3 @ 85% 1RM

Followed By:

Strength:
Back Squat, 2X3 @ 80% 1 RM & 3X3 @ 85% 1RM

Followed By:

WOD:
'JT' with a Twist
21-15-9 rep round for time. Rest 2 minutes between rep rounds.

Advanced
NONE

Rx

HSPU

Ring Dips

Push ups

Intermediate

HSPU with band or on box

Ring Dips or Jumping Ring Dips

Push ups

Novice

Elevated Push ups

Jumping Ring Dips or Ring Presses

Push ups

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