The WOD - FRI, 03DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Thermopylae
For time:

Pull ups, 30 reps

Dumbell hang squat cleans, 30/20#, 30 reps

GHD back extensions, 30 reps

Dumbell Walking Lunges,30/20#, 30 steps

Push up, 30reps

SDHP, 95/65#, 30 reps

AbMat Sit ups, 30 reps

Jumping ring dips, 30 reps

Burpees, 30 reps

WBS, 20/15#, 30 reps

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