The WOD - MON, 24JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

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

Followed By:

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

Followed By:

WOD:
10 Rnds - Every minute on the minute

Advanced

Kettlebell Swing, 2/1.5 Pood, 5 Reps

Double Unders,20 Reps

Rx

Kettlebell Swing, 1.5/1 Pood, 5 Reps

Double Unders,15 Reps

Intermediate

Kettlebell Swing, 1 Pood/ 12kg, 5 Reps

Double Unders,10 Reps

Novice

Kettlebell Swing, 12kg/20# , 5 Reps

Singles,25 Reps

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