The WOD - FRI, 12NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3X3 @80% 1RM

Followed By:

Strength:
Deadlift, 3X3 @80% 1RM

Followed By:

WOD:
AMRAP in 3 X 5 min intervals of:

Advanced

Ring Dips, 10 reps

Double Unders, 15 reps

Kettlebell Snatch, 5 reps per hand, Brown/Green

Rx

Ring Dips, 5 reps

Double Unders, 10 reps

Kettlebell Snatch, 3 reps per hand, Brown/Green

Intermediate

Ring Dips, 5 reps

Double Unders, 10 reps

Kettlebell Snatch, 3 reps per hand, Green/Red

Novice

Ring Dips, 5 reps

Singles, 30 reps

Kettlebell Snatch, 3 reps per hand, Red/Black

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