The WOD - FRI, 05NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Push Jerk, 3X5 @ 75-80-85% 1RM

Followed By:

Strength:
Back Squat, 3X5 @ 75-80-85% 1RM

Followed By:

WOD:
4 rounds for time:

Advanced

Med Ball Clean, 20/15#, 20 reps

HSPU, 8 reps

Run, 200M

Rx

Med Ball Clean, 20/15#, 15 reps

HSPU, 8 reps

Run, 100M

Intermediate

Med Ball Clean, 20/15#, 12 reps

HSPU, 6 reps

Run, 100M

Novice

Med Ball Clean, 15/12#, 10 reps

HSPU, 6 reps

Run, 100M

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