The WOD - THUR, 19MAY11

Warm-up

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

Followed by:

Skill:LSit, 10 reps



Followed by:

WOD
EVERY MINUTE ON THE MINUTE FOR 20 MIN:


Advanced

Push Jerk, 70% of 1rm 3x every min on the min

Max ring dips with remainder of each min for a total score at the end.
*The jerk can be taken from rack or floor.

Rx

Push Jerk, 60% of 1rm 2x every min on the min

Max ring dips with remainder of each min for a total score at the end.
*The jerk can be taken from rack or floor.

Intermediate

Push Jerk, 50% of 1rm 2x every min on the min

5 banded ring dips with remainder of each min for a total score at the end.
*The jerk can be taken from rack or floor.

Novice

Push Jerk, 65-75/45-35# 2x every min on the min

5 Jumping ring dips with remainder of each min for a total score at the end.
*The jerk can be taken from rack or floor.


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