WOD Monday 10/10/11

Sorry for the delay, but I did not return from the Beast of the East tournament until very late last night. Todays WOD will feature two workouts from this weekends festivities. Enjoy!

Strength:

Max Clean & Jerk

Check out two of my favorites, Kendrick Farris and Chad Vaughn, hitting this thing with some monster weight. Though both have very different styles, their form is impeccable in their own rights.


Conditioning:

21-15-9:
Row for calories
Overhead squat (95# men/ 65# women)
Burpee

Modifications for weights:
intermediate: 65 men/ 45 women
beginner: 45 men/ 35 women
novice: Use a PVC pipe or something slightly heavier. Really focus on good form.

*If you do not have access to a rower, do sumo deadlift high pull (45 men/ 35 women).

*For those of you trying to shed some extra pounds, hit a hill walk/jog on a moderate incline at a moderate speed for 30 min.