The WOD - TUES, 12OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get-Up,3X2 per hand, Brown/green

Followed By:

WOD:
5 rounds for time:
Advanced

Deadlift, 295/215#, 5 reps

Pull ups, 15 reps

Ring dip, 15 reps

Rx

Deadlift, 275/195#, 5 reps

Pull ups, 10 reps

Ring dip, 10 reps

Intermediate

Deadlift, 225/155#, 5 reps

Pull ups, 8 reps

Ring dip, 8 reps

Novice

Deadlift, 195/135#, 5 reps

Pull ups, 8 reps

Ring dip, 8 reps

Followed By:

Skill:
L-Sit,5 X 10 sec hold

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