The WOD - FRI, 28JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

Strength:
Overhead Squat, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

WOD:

JERRY
For Time:
Rx

Run, 1Mile

Row, 2K

Run, 1Mile

Intermediate

Run, 1K

Row, 1500M

Run, 1K

Novice

Run, 800M

Row, 1000M

Run, 800M

Post load/time or rounds to comments.