The WOD - MON, 26APR10

Strength Work
Overhead Squat 3 X 5 75% 1RM increase appropriately

Followed By:

HELE-MARY
Advanced
3 rounds for time:

Run 500M

KBS, 2/1.5 pood, 21 reps

HSPU, 10 reps

Pistols, 5 per leg

Pull ups, 15 reps

Rx
3 rounds for time:

Run 400M

KBS, 1.5/1 pood, 21 reps

HSPU, 5 reps

Pistols, 5 per leg

Pull ups, 12 reps

Intermediate
2 rounds for time:

Run 400M

KBS, 1.5/1 pood, 21 reps

HSPU, 5 reps

Pistols, 5 per leg

Pull ups, 12 reps

Novice
2 rounds for time:

Run 100M

KBS, 1 pood/12kg, 21 reps

HSPU, 5 reps

Pistols, 3 per leg

Pull ups, 8 reps


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