The WOD - WED, 06OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X5 @ 65-75-85% 1RM

Followed By:

Strength:
Shoulder Press, 3X5 @ 65-75-85% 1RM

Followed By:

WOD:
AMRAPmin 10 min:
Advanced

Clean, 135/85#, 6 reps

Pull ups, 12 reps

Double unders, 24 reps

Rx

Clean, 125/65#, 6 reps

Pull ups, 12 reps

Double unders, 24 reps

Intermediate

Clean, 95/55#, 6 reps

Pull ups, 10 reps

Double unders, 20 reps

Novice

Clean, 75/45#, 4 reps

Pull ups, 8 reps

Jump rope, 20 reps

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