The WOD - TUES, 26OCT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:

Snatch Grip Deadlift
3 X 5
65% 1 RM

Followed By:

WOD:
4 rounds for time:

Advanced

Box jump, 20 reps

KB Snatch, 4 per hand, Brown/Green

Run backward, 400M

Rx

Box jump, 15 reps

KB Snatch, 4 per hand, Green/Red

Run backward, 200M

Intermediate

Box jump, 12 reps

KB Snatch, 4 per hand, Red/Black

Run backward, 100M

Novice

Box jump, 10 reps

KB Snatch, 3 per hand, Red/Black

Run backward, 50M

Followed By:

Skill:
Pistol
3 x 5 per leg

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