The WOD - FRI, 20MAY11

Warm-up

• Overhead Squat
  
• Pull up
  
• Double unders
  
• Sit up
  
• Push up
  

Followed by:

Lift: Jerk 3X3 @ 75-80-85% 1RM

Strength:Bench Press 3X3 @ 75-80-85% 1RM



Followed by:

WOD
21-15-9 REP ROUNDS FOR TIME:


Advanced

250/185 DEADLIFT

135/115 OHS

Rx

225/155 DEADLIFT

115/95 OHS

Intermediate

185/135 DEADLIFT

95/75 OHS

Novice

155-125/105-85 DEADLIFT

75-55/55-35 OHS

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