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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