The WOD - FRI, 18FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X3, 80% 1RM

Followed By:

Strength:
Shoulder Press, 3X3, 80% 1RM

Followed By:

WOD:
3 Rnds For Time:

Advanced

Hang Clean,155/115#, 8 Reps

Ring Dip,10 Reps

Rx

Hang Clean,135/95#, 8 Reps

Ring Dip,10 Reps

Intermediate

Hang Clean,115/75#, 8 Reps

Ring Dip,10 Reps

Novice

Hang Clean,5/95#, 8 Reps

Ring Dip,10 Reps


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