The WOD - FRI, 10DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Jerk, 3X3 @ 90% 1RM

Followed By:

Strength:
Shoulder Press, 3X3 @ 90% 1RM

Followed By:

WOD:
4 rounds for time:

Advanced

Clean, 115/85#, 15 reps

GHD Sit up, 20 reps

KBS, 2/1.5 pood, 15 reps

Rx

Clean, 95/65#, 15 reps

GHD Sit up, 15 reps

KBS, 1.5/1 pood, 15 reps

Intermediate

Clean, 75/55#, 15 reps

GHD Sit up, 10 reps

KBS, 1 pood/12kg, 15 reps

Novice

Clean, 55/35#, 15 reps

GHD Sit up, 10 reps

KBS, 12kg/20#, 15 reps


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