The WOD - WED, 21APR10

Strength Work

Deadlift 3-2-2-1-1 75-85-95% 1RM

Benchpress 3-2-2-1-1 75-85-95% 1RM

AMRAP in 20 min of:

Advanced

Thruster, 115/85#, 9 reps

GHD sit up, 12 reps

Run, 100M

Rx

Thruster, 95/65#, 5 reps

GHD sit up, 8 reps

Run, 100M

Intermediate

Thruster, 75/55#, 5 reps

GHD sit up, 8 reps

Run, 100M

Novice

Thruster, 45/30#, 5 reps

AbMat sit up, 8 reps

Run, 100M

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