The WOD - MON, 21FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch,2X3 & 2X3, 90% & 95% 1RM

Followed By:

Strength:
Deadlifts,2X3 & 2X3, 90% & 95% 1RM

Followed By:

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

Advanced

Back Squat, 1.25 BW, 5 Reps

Pull-up, 8 Reps

Push ups, 15 reps

Rx

Back Squat, BW, 5 Reps

Pull-up, 5 Reps

Push ups, 10 reps

Intermediate

Back Squat, .75BW, 5 Reps

Pull-up, 5 Reps

Push ups, 10 reps

Novice

Back Squat, .5 BW, 5 Reps

Jumping Pull-ups, 5 Reps

Push ups, 10 reps


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