The WOD - FRI, 28MAY10

Strength Work
Bench Press 3-3-2-2-1-1-1 @ 65-75-85% 1RM

Followed By:

Advanced
For time:

Row, 250M

21-15-9 rep rounds of:
Med ball clean, 20#
Knees to elbows

Row, 250M

21-15-9 rep rounds of:
Box jumps, 24"
KBS, 2/1.5 pood


Rx
For time:

Row, 250M

21-15-9 rep rounds of:
Med ball clean, 20/15#
Knees to elbows

Row, 250M

21-15-9 rep rounds of:
Box jumps, 20" box
KBS, 1.5/1 pood

Intermediate
For time:

Row, 250M

21-15-9 rep rounds of:
Med ball clean, 15/12#
Knees to elbows

Row, 250M

21-15-9 rep rounds of:
Box jumps, 20/16" box
KBS, 1pood/12kg

Novice
For time:

Row, 250M

21-15-9 rep rounds of:
Med ball clean, 12#
Leg lifts

Row, 250M

21-15-9 rep rounds of:
Box jumps, 16/12" box
KBS, 12kg/20#


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