The WOD - MON, 14MAR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 @ 85% 2X2 @ 90, 3X1 @95% 1RM

Followed By:

Strength:
Squat, 2X3 @ 85% 2X2 @ 90, 3X1 @95% 1RM

Followed By:

WOD:
4 Rounds for time:
Advanced

Box Jump, 24",20 reps

KBS, 2/1.5 pood, 20 reps

Pull up, 15reps

Rx

Box Jump, 24",15 reps

KBS, Brown/Green, 20 reps

Pull up, 12reps

Intermediate

Box Jump, 20",15 reps

KBS, Green/red, 20 reps

Pull up, 12reps

Novice

Box Jump, < 20", 10 reps

KBS, Red, 15 reps

Pull up, 8reps


Post load/time or rounds to comments.