The WOD - FRI, 16APR10

Strength Work
Back Squat 3X5 @ 75% 1RM
Deadlift 2X5 @ 75% 1RM

Followed By:

2 rounds for time of:

Advanced

Row, 500M

Pull up, 15 reps

Ring dip, 15 reps

Pull up, 15 reps

Ring dip, 15 reps

Pull up, 15 reps

Ring dip, 15 reps

Rx

Row, 500M

Pull up, 10 reps

Ring dip, 10 reps

Pull up, 10 reps

Ring dip, 10 reps

Pull up, 10 reps

Ring dip, 10 reps

Intermediate

Row, 500M

Pull up, 7 reps

Ring dip, 7 reps

Pull up, 7 reps

Ring dip, 7 reps

Pull up, 7 reps

Ring dip, 7 reps

Novice

Row, 300M

Pull up, 5 reps

Ring dip, 5 reps

Pull up, 5 reps

Ring dip, 5 reps

Pull up, 5 reps

Ring dip, 5 reps

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