WOD 3/16/11

Burgener warm-up:
Hip Mobility
Ankle Mobility
 
 
Strenght WOD5 Sets of 5 Reps of:
Dead Lift
L.1 40-60% Body weight Technique
L.2 50-70% Body weight Technique, intensity
L.3 45-65% Of heaviest possible (AHAP), go up 10 lbs each set
 
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
L.1 40-60% Body weight Technique
L.2 50-70% Body weight Technique, intensity
L.3 45-65% Of heaviest possible (AHAP), go up 10 lbs each set
 
(Keep same weight for all three presses)
 
Endurance WOD
3 Rounds for Time:
400 Meter Run
20 KBS  Unbroken