The WOD - WED, 20OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk, 1X5 & 2X5,70% & 75% 1RM

Followed By:

Strength:
Deadlifts, 1X5 & 2X5,70% & 75% 1RM

Followed By:

WOD:
AMRAP in 10 Min:

Advanced

Power Snatch, 95/75#, 12 reps

Box Jump, 24", 10 reps

HSPU, 8 reps

Rx

Power Snatch, 75/55#, 10 reps

Box Jump, 20", 8 reps

HSPU, 5 reps

Intermediate

Power Snatch, 65/45#, 8 reps

Box Jump, 20", 6 reps

HSPU, 5 reps

Novice

Power Snatch, 55/35#, 8 reps

Box Jump, 12", 6 reps

Push up, 5 reps

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