OFF
Conditioning:
1000m row
100 pullups
10 squat snatches (135#/95#)
Intermediate:
1000m row
Intermediate:
1000m row
100 inverted rows
10 power snatches (135#/95#)
Beginner:
1000m row
Beginner:
1000m row
50 pullups
10 squat snatches (95#/65#)
Novice:
1000m row
50 inverted rows
10 overhead squats (95#/65#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
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