The WOD - WED, 05JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean, 3X5 @ 65 -70-75% 1RM

Followed By:

Strength:
Shoulder Press, 3X5 @ 65 -70-75% 1RM

Followed By:

WOD:
AMRAP per 3 X 5min intervals of:

Advanced

KB Snatch, 2 per hand, 1.5/1 pood

Box jump, 24", 8 reps

Back Extension, 15 reps

Rx

KB Snatch, 2 per hand, 1pood/12kg

Box jump, 20", 6 reps

Back Extension, 10 reps

Intermediate

KB Snatch, 2 per hand, 12kg/20#

Box jump, 18", 6 reps

Back Extension, 8 reps

Novice

KB Snatch, 2 per hand, 20/15#

Box jump, 12", 6 reps

Back Extension, 6 reps

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