Overhead Squat 3-3-3-3-3
Conditioning:
500m Row
15 Stone to Shoulder (145# for men/ 95# for women) or Power Clean (205#/ 135#)
50 Pushups
100 Box Jumps
Intermediate:
500m Row
15 Stone to Shoulder (95# for men/ 70# for women) or Power Clean (135#/ 95#)
25 Pushups
50 Box Jumps
Beginner:
500m Row
15 Stone to Shoulder (70# for men/ 45# for women) or Power Clean (95#/ 65#)
25 Pushups
50 Box Jumps
Novice:
500m Row
10 Stone to Shoulder (45# for men/ 30# for women) or Power Clean (65#/ 45#)
20 Pushups
30 Box Jumps
WOD DEMO
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