The WOD - MON, 15NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 @ 90% 1RM & 2X3 @ 95% 1RM

Followed By:

Strength:
Deadlift, 2X3 @ 90% 1RM & 2X3 @ 95% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep rounds for time:

Advanced
*With Vest

Ring dips

Pull ups

Run, 100M

Rx

Ring dips

Pull ups

Run, 100M

Intermediate
*With band

Ring dips

Pull ups

Run, 100M

Novice

Jumping Ring dips

Jumping Pull ups

Run, 100M

Post load/time or rounds to comments.