The WOD - MON, 03JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X5 @ 65 -70-75% of 1RM

Followed By:

Strength:
Back Squat, 3X5 @ 65 -70-75% of 1RM

Followed By:

WOD:
"FRAN"
21-15-9 Rep rounds for time:

Rx

Thrusters, 95/65#

Pull ups

Intermediate

Thrusters, 85/55#

Banded Pull ups

Novice

Thrusters, 65/35#

Banded/Jumping Pull ups

Post load/time or rounds to comments.