The WOD - WED, 02FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch, 3X5,75-80-85% 1RM

Followed By:

Strength:
Deadlifts, 3X5, 75-80-85% 1RM

Followed By:

WOD:
"HELEN"
3 Rnds For Time:

Advanced

Kettlebell Swing, 2/1.5 Pood, 21 Reps

Run,500M

Pull-up,12 Reps

Rx

Kettlebell Swing, 1.5/1 Pood, 21 Reps

Run,400M

Pull-up,12 Reps

Intermediate

Kettlebell Swing, 1 Pood/12kg, 21 Reps

Run,200M

Pull-up,12 Reps

Novice

Kettlebell Swing, 12kg/ 20#, 21 Reps

Run,200M

Pull-up,8 Reps

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