The WOD - MON, 31JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk,3X5, 75-80-85% 1RM

Followed By:

Strength:
Overhead Squat,3X5,75-80-85%,1RM

Followed By:

WOD:
3 X 5 Min intervals w/ 1 min rest

Advanced

Double Unders,20 Reps

Ring Dip,10 Reps
*With vest

Rx

Double Unders,20 Reps

Ring Dip,8 Reps

Intermediate

Double Unders,15 Reps

Ring Dip,6 Reps

Novice

Singles,30 Reps

Jumping Ring Dip/ Ring Press,10 Reps

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