The WOD - MON, 28FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X3, 85% 1RM

Followed By:

Strength:
Front Squat, 3X3, 85% 1RM

Followed By:

WOD:
"Nancy"
5 rounds for time of:

Advanced

500 meter run

Overhead squat, 115/95#, 15 reps

Rx

400 meter run

Overhead squat, 95/75#, 15 reps

Intermediate

400 meter run

Overhead squat, 75/55#, 15 reps

Novice

200 meter run

Overhead squat, 55/35#, 15 reps


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