The WOD - THUR, 17FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up,10 reps

Skill:
Pistol,10 per leg

Followed By:

WOD:
AMRAP in 20 Min of:

Advanced

Wall Ball Shots, 20/15#, 10 Reps

Run, 200M

AbMat/GHD Sit-up, 15 Reps

Rx

Wall Ball Shots, 20/15#,8 Reps

Run, 200M

AbMat/GHD Sit-up, 10 Reps

Intermediate

Wall Ball Shots, 15/12#,8 Reps

Run, 100M

AbMat/GHD Sit-up, 10 Reps

Novice

Wall Ball Shots, 12#,8 Reps

Run, 100M

AbMat/GHD Sit-up, 10 Reps


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