The WOD - WED, 24NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3X5 @80% 1RM

Followed By:

Strength:
Deadlift, 3X5 @80% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds
Advanced

Deadlift, BW

Ring Dip

Run 200M on the Even reps

Run 100M on the Odd reps

Rx

Deadlift, .75 BW

Ring Dip

Run 200M on the Even reps

Run 100M on the Odd reps

Intermediate

Deadlift, .5 BW

Ring Dip

Run 200M on the Even reps

Run 100M on the Odd reps

Novice

Deadlift, .75 BW

Ring Dip

Run 200M on the Even reps

Run 100M on the Odd reps

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