The WOD - MON, 07MAR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 & 3X3 @ 85% & 90% 1RM

Followed By:

Strength:
Front Squat, 2X3 & 3X3 @ 85% & 90% 1RM

Followed By:

WOD:
3 Rnds for time:

Advanced

Medicine Ball Cleans, 20/15#, 20 Reps

Run, 500M

Back Extensions, 30 Reps

Rx

Medicine Ball Cleans, 20/15#, 15 Reps

Run, 400M

Back Extensions, 25 Reps

Intermediate

Medicine Ball Cleans, 20/15#, 10 Reps

Run, 200M

Back Extensions, 15 Reps

Novice

Medicine Ball Cleans, 20/15#, 8 Reps

Run, 100M

Back Extensions, 10 Reps


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