The WOD - MON, 25APR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 2X3 @ 70% 2X3 @ 75% 1X3 @ 85% 1RM

Followed By:

Strength:
Squat, 2X3 @ 70% 2X3 @ 75% 1X3 @ 85% 1RM

Followed By:

WOD:
AMRAP 10 Min of:

Advanced

Ring Push ups, 15 reps

AbMat Sit up with PVC, 12 reps

Pull up, 10 reps

Rx

Ring Push ups, 10 reps

AbMat Sit up with PVC, 8 reps

Pull up, 6 reps

Intermediate

Ring Push ups, 8 reps

AbMat Sit up with PVC, 6 reps

Pull up, 5 reps

Novice

Ring Push ups, 5 reps

AbMat Sit up with PVC, 5 reps

Pull up, 5 reps

Post load/time or rounds to comments.