WOD Monday 10/24/11

Strength:

   Back Squat 5-5-5-5-5

Conditioning:

   10 rounds of:
     1 Clean and Jerk (75% of current Max) *If you have a Heavy Tire, flip it instead
     2 Muscle Ups
     3 Handstand Pushups
     4 Burpees

   Intermediate:
     1 C&J or Tire Flip --> same percentages apply to everyone
     2 Handstand Pushups
     4 Pull ups
     6 Squat Thrust (Burpee with no Push up)

   Beginner:
    1 C&J or Tire Flip
    4 Push ups
    4 Pull ups --> *If you do not have pull ups yet, do jumping pull ups
    6 Squat Thrusts

** The Clean and Jerk or Tire Flip in this workout should be VERY challenging and heavy. You should not just fly through this workout.


WOD DEMO W/ TIRE FLIPS

INTERMEDIATE WOD DEMO W/ TIRE FLIPS *using ring pull ups

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