WOD Tuesday 11/29/11

Strength:

   OFF


Conditioning:

   5 rounds of:
     1 Tire Flip (750# for men/ 500# for women) OR 1 Clean & Jerk (255#/ 175#)
     5 Box Jump (40"/ 32")
     5 Ring Handstand Pushups


   Intermediate:
   5 rounds of:
     1 Tire Flip (600#/ 400# for women) OR 1 Clean & Jerk (205#/ 145#)
     5 Box Jump (36"/ 28")
     5 Handstand Pushups


   Beginner:
   5 rounds of:
     1 Tire Flip (450#/ 300# for women) OR 1 Clean & Jerk (155#/ 105#)
     5 Box Jump (30"/ 24")
     10 Pushups


   Novice:
   5 rounds of:
     1 Tire Flip (300#/ 200# for women) OR 1 Clean & Jerk (105#/ 75#)
     5 Box Jump (24"/ 20")
     10 Pushups


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


WOD DEMO w David Charbonneau




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