WOD Friday 11/11/11

Strength:

   OFF


Conditioning:

    "AMRAP Ladder"
    As Many Rounds As Possible (AMRAP) in 15 minutes of:
       1 Deadlift (315# for men/ 205# for women)
       2 Chest to Bar Pull ups
       3 Wallball
       2 Deadlift
       4 Chest to Bar Pullups
       6 Wallball
       3 Deadlift

       6 Chest to Bar Pullups

       9 Wallball

       .
       .
       .
       And so on

       Basically: The Deadlift increases by one repetition per round, the Pull up increases by two repetitions per round, the Wallball increases by three repetitions per round, until the 15 minutes has expired.


     Intermediate:
     1 Deadlift (225#/ 155#)
     2 Pull ups
     3 Wallball


     Beginner:
     1 Deadlift (135#/ 95#)
     2 Pull ups
     3 Wallball


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD DEMO w David Charbonneau -- This is the first 4 rounds of the Workout

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