The WOD - WED, 27OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 @ 80% 1RM & 3X3 @ 85% 1RM

Followed By:

Strength:
Shoulder Press, 2X3 @ 80% 1RM & 3X3 @ 85% 1RM

Followed By:

WOD:


'Hau'oli lā hānau' Kim for time:

Run 400M

Burpee Pull ups, 41 reps

Front Squat, 75/55#, 41 reps

GHD Sit up, 41 reps

Row, 500M

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