The WOD - TUES, 15MAR11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Paralette Hand Stands 3 X 3 30sec holds

Followed By:

WOD:
AMRAP in 20min

Advanced

Double unders, 20 reps

SDHP, 95/75#, 10 reps

Shoulder Press, 95/75#, 5reps

Rx

Double unders, 15 reps

SDHP, 75/55#, 10 reps

Shoulder Press, 75/55#, 5reps

Intermediate

Double unders, 10 reps

SDHP, 65/45#, 10 reps

Shoulder Press, 65/45#, 5reps

Novice

Double unders, 10 reps

SDHP, 55/35#, 10 reps

Shoulder Press, 55/35#, 5reps

Followed By:

Skill:
L Pull-up, 5 X 5

Post time or rounds to comments.