The WOD - TUES, 05OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle Up 3X3

Followed By:

WOD:
'Bossman'
21-18-15-12-9-6-3 Rep rounds for time:

Advanced

Box jump, 27" box

Ring Push up

Squats

GHD Sit ups

400 meter Run (Odd rep round)

800 meter Run (Even rep round)

Rx

Box jump, 24" box

Push up

Squats

GHD Sit ups

400 meter Run (Odd rep round)

800 meter Run (Even rep round)

Intermediate

Box jump, 20" box

Push up

Squats

AbMat Sit ups

400 meter Run

Novice

Box jump, 12" box

Push up

Squats

AbMat Sit ups

200 meter Run

Followed By:

Skill:
Shoot Through 3X5

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