WOD Wednesday 10/12/11

Strength:

     Front Squat: 5-5-5-5-5


Conditioning:

     21-18-15-12-9-6-3 rep rounds of:
          Squat Clean (95# for men/ 65# for women)
          Double Under
          Deadlift (185/ 135)
          Box Jump (24"/ 20")

   Intermediate:

     21-15-9 rep rounds of:

          Squat Clean (95# for men/ 65# for women)

          Double Under

          Deadlift (185/ 135)

          Box Jump (24"/ 20")

   Beginner: 

     21-15-9 rep rounds of:

          Squat Clean (65# for men/ 45# for women)

          Single Under

          Deadlift (135/ 95)

          Box Jump (20"/ 16")

   Novice: 

     21-15-9 rep rounds of:

          Squat Clean (45# for men/ 35# for women)

          Single Under

          Deadlift (95/ 65)

          Step up (20"/ 16")

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