The WOD - THUR, 05NOV10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up,3X5

Followed By:

WOD:
4 rounds for time:

Advanced

Double Unders, 30 reps

Benchpress, 155 / 115#, 15 reps

Pull ups, 15 reps

Rx

Double Unders, 20 reps

Benchpress, 135 / 95#, 15 reps

Pull ups, 15 reps

Intermediate

Double Unders, 15 reps

Benchpress, 115 / 75#, 15 reps

Pull ups, 15 reps

Novice

Double Unders, 10 reps

Benchpress, 95 / 55#, 15 reps

Pull ups, 15 reps

Followed By:

Skill:
Shoot Through, 3 X 6

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