The WOD - THUR, 16DEC10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up
5 reps

Followed By:

WOD:
5 Rounds For Time:

Advanced

Power Snatch, 95/75#, 10reps

Run, 800M

Back Extensions, 25reps

Rx

Power Snatch, 75/55#, 10reps

Run, 400M

Back Extensions, 15reps

Intermediate

Power Snatch, 65/45#, 8reps

Run, 400M

Back Extensions, 15reps

Novice

Power Snatch, 45/35#, 8reps

Run, 200M

Back Extensions, 15reps

Followed By:

Skill:
L-Sit, 10 reps, 15 sec hold

Post time/rounds/load to comments.