WOD Friday 12/2/11

Strength:

   OFF


Conditioning:

   25 Toes through Ring
   1 Muscle Up
   20 Toes through Ring
   2 Muscle Up
   15 Toes through Ring
   3 Muscle Up
   10 Toes through Ring
   4 Muscle Up
   5 Toes through Ring
   5 Muscle Up


   Intermediate:
   25 Toes to Bar (T2B)
   5 Dips
   20 T2B
   10 Dips
   15 T2B
   15 Dips
   10 T2B
   20 Dips
   5 T2B
   25 Dips


   Beginner:
   15 Knees to Elbow (K2E)
   3 Dips
   12 K2E
   6 Dips
   9 K2E
   9 Dips
   6 K2E
   12 Dips
   3 K2E
   15 Dips


   Novice:
   15 Sit ups
   3 Bench Dips
   12 Sit ups
   6 Bench Dips
   9 Sit ups
   9 Bench Dips
   6 Sit ups
   12 Bench Dips
   3 Sit ups
   15 Bench Dips


*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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