The WOD - WED, 10NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk,2X3 & 3X3@ 85% & 90% 1RM

Followed By:

Strength:
Bench Press,2X3 & 3X3@ 85% & 90% 1RM

Followed By:

WOD:
21,15, and 9 rep. rounds for time of:

Advanced

KTE's

Thrusters or Push Press, 115/85#

Run, 500M

Rx

KTE's

Thrusters or Push Press, 95/65#

Run, 400M


Intermediate

KTE's

Thrusters or Push Press, 75/55#

Run, 400M

Novice

KTE's

Thrusters or Push Press, 65/45#

Run, 200M

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