The WOD - MON, 10MAY10

Strength Work
Shoulder Press 5-5-5 @ 65-75-85% 1RM
Back Squat 5-5-5 @ 65-75-85% 1RM

Followed By:

Advanced
* With a vest

Run, 500M

21-15-9 reps of
Pull ups
Push ups
Squats

Run, 500M

21-15-9 reps of
Medball Clean
Double Unders

Run, 500M

Rx

Run, 500M

21-15-9 reps of
Pull ups
Push ups
Squats

Run, 500M

21-15-9 reps of
Medball Clean
Double Unders

Run, 500M

Intermediate

Run, 400M

15-9-6 reps of
Pull ups
Push ups
Squats

Run, 400M

15-9-6 reps of
Medball Clean
Double Unders

Run, 400M

Novice

Run, 400M

12-8-4 reps of
Pull ups
Push ups
Squats

Run, 400M

12-8-4 reps of
Medball Clean
Double Unders

Run, 400M

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