The WOD - MON, 29NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3-2-2-1-1-1 @ 85-90-95% 1RM

Followed By:

Strength:
Squat, 3-2-2-1-1-1 @ 85-90-95% 1RM

Followed By:

WOD:
HELEN with a side of Turkish Delight

Advanced
4 rounds for time:

Run, 400M

Turkish Get up, 3 per hand, Brown/Green

Pull up, 12 reps

Rx
3 rounds for time:

Run, 400M

Turkish Get up, 3 per hand, Brown/Green

Pull up, 12 reps

Intermediate
3 rounds for time:

Run, 200M

Turkish Get up, 3 per hand, Green/Red

Pull up, 10 reps

Novice
3 rounds for time:

Run, 200M

Turkish Get up, 3 per hand, Red/20#

Pull up, 8 reps

Post load/time or rounds to comments.