The WOD - MON, 14FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Push Jerk, 3X3,80% 1RM

Followed By:

Strength:
Back Squat, 3X3,80% 1RM

Followed By:

WOD:
10 Rnds
Every minute on the minute
Rx

KB Snatch,1.5/1 Pood, 2 Reps per hand

Handstandpush-up , 5 Reps

Intermediate

KB Snatch, 1 Pood/12kg, 2 Reps per hand

Handstandpush-up , 5 Reps

Novice

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

Push-up , 5 Reps

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