The WOD - WED, 16FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch,3X3,80% 1RM

Followed By:

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

Followed By:

WOD:
5 Rnds for time:

Advanced

Deadlifts,295/215#,5 Reps

Double Unders,25 Reps

Strict Pull-up, 8 Reps

Rx

Deadlifts,275/195#,5 Reps

Double Unders,20 Reps

Strict Pull-up, 6 Reps

Intermediate

Deadlifts,250/171#,5 Reps

Double Unders,15 Reps

Strict Pull-up, 6 Reps

Novice

Deadlifts,195/140#,5 Reps

Double Unders,10 Reps

Strict Pull-up, 5 Reps


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