The WOD - THUR, 8APR10

Strength Work
Shoulder Press, 5reps
Push Press, 5reps
Push Jerk, 5reps
Each set @ 75% 1RM

Followed By:

5 rounds for time of:
Advanced

WBS, 20/15#, 15 reps

Ring Push ups, 15 reps

Air squats, 25 reps

Burpees, 10 reps

Run, 100M

Rx

WBS, 20/15#, 10 reps

Push ups, 15 reps

Air squats, 20 reps

Burpees, 10 reps

Run, 100M

Intermediate

WBS, 20/15#, 5 reps

Push ups, 10 reps

Air squats, 20 reps

Burpees, 5 reps

Run, 50M

Novice

WBS, 20/15#, 5 reps

Push ups, 10 reps

Air squats, 15 reps

Burpees, 5 reps

Run, 50M

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