The WOD - WED, 25MAY11

Warmup:

Squat

Pull up

Ring Dip

BoxJump

KBS

AbMat Sit up
Followed By:

WOD:
"JACK"
AMRAP in 20MIN:

Advanced

PUSH PRESS, 10REP, 125/90#

KBS, 10REP, 2/1.5 POOD

Box Jump, 10 REP, 24"

Rx

PUSH PRESS, 10REP, 115/80#

KBS, 10REP, 1.5/1 POOD

Box Jump, 10 REP, 24"

Intermediate

PUSH PRESS, 10REP, 85-75/65-55#

KBS, 10REP, 1 POOD/12kg

Box Jump, 10 REP, 20"

Novice

PUSH PRESS, 10REP, 65-45/45-30#

KBS, 10REP, 12kg/20#

Box Jump, 10 REP, 12-18"

Post load/time or rounds to comments.