The WOD - MON, 06DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X3 @ 90% 1RM

Followed By:

Strength:
Front Squat, 3X3 @ 90% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Advanced

Overhead Squat, 85/65#

Ring Dip

Burpee Box Jump, 24"

Rx

Overhead Squat, 75/55#

Ring Dip

Burpee Box Jump, 20"

Intermediate

Overhead Squat, 65/45#

Jumping Ring Dip

Burpee Box Jump, 18"

Novice

Overhead Squat, 55/35#

Jumping Ring Dip/Ring Press

Burpee Box Jump, 18"

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