The WOD - FRI, 9APR10

Strength Work
Cleans 5-3-2-1-1 @ 65-75-85-95-95% 1RM

Followed By:

3 rounds for time:
Advanced

Walking overhead lunges, 20/15# Medball, 15 steps

GHD Back Extensions, 25 reps

Chest to Bar Pull ups, 15 reps

AbMat Situps, 25 reps

Rx

Walking overhead lunges, 20/15# Medball, 10 steps

GHD Back Extensions, 15 reps

Chest to Bar Pull ups, 10 reps

AbMat Situps, 20 reps

Intermediate

Walking overhead lunges, 15/12# Medball, 10 steps

GHD Back Extensions, 10 reps

Pull ups, 10 reps

AbMat Situps, 15 reps

Novice

Walking overhead lunges, PVC, 10 steps

AbMat / GHD Back Extensions, 10 reps

Pull ups, 5 reps

AbMat Situps, 10 reps

Post time to comments.