The WOD - WED, 18MAY11

Warm-up

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

Followed by:

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

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



Followed by:

WOD
10 MIN AMRAP:


Advanced

10 145/105# FRONT SQTS*

10 30"BOX JUMPS

10 PULL UPS
*FRONT SQTS WILL BE FROM THE GROUND

Rx

10 125/85# FRONT SQTS*

10 24"BOX JUMPS

10 PULL UPS
*FRONT SQTS WILL BE FROM THE GROUND

Intermediate

10 105/65# FRONT SQTS*

10 20" BOX JUMPS

10 BANDED PULL UPS
*FRONT SQTS WILL BE FROM THE GROUND

Novice

10 95/55# FRONT SQTS*

10 18" BOX JUMPS

10 JUMPING PULL UPS
*FRONT SQTS WILL BE FROM THE GROUND


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