The WOD - THUR, 26MAY11

Warmup:

Row, 500M

Squat

Pull up

Ring Dip

MedBall Clean

AbMat Sit up
Followed By:

WOD:
"SQT"
3 Rounds for time:

Advanced*

Ground to Overhead, 10REP, 115/85#

200YD SHUTTLE RUN(50YD DOWN AND BACK TWICE)
*With vest

Rx

Ground to Overhead, 10REP, 95/65#

200YD SHUTTLE RUN(50YD DOWN AND BACK TWICE)

Intermediate

Ground to Overhead, 10REP, 75/55#

100YD SHUTTLE RUN(50YD DOWN AND BACK)

Novice

Ground to Overhead, 10REP, 55/35#

100YD SHUTTLE RUN(50YD DOWN AND BACK)

Post load/time or rounds to comments.