The WOD - FRI, 17DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Strength:
Shoulder Press, 2-1-1-1 @ 95-100% 1RM
Followed By:

WOD:
AMRAP in 20 min of:

Advanced

Medicine Ball Cleans, 20/15#, 12 Reps

Row,250M

Box Jump, 30", 12 reps

Rx

Medicine Ball Cleans, 20/15#, 8 Reps

Row,250M

Box Jump, 24", 8 reps

Intermediate

Medicine Ball Cleans, 15/12#, 8 Reps

Row,250M

Box Jump, 20", 8 reps

Novice

Medicine Ball Cleans, 15/12#, 8 Reps

Row,200M

Box Jump, 12", 8 reps

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