Monday WOD 1/2/12

Strength:

OFF


Conditioning:

5 rounds for time of:
   400m run (uphill if possible)
   5 muscle ups

Intermediate:
5 rounds for time of:
   400m run (uphill if possible)
   15 pullups
   15 ring dips

Beginner:
5 rounds for time of:
   400m run
   15 jumping pullups
   15 dips

Novice:
5 rounds for time of:
   400m run
   15 inverted rows
   15 bench dips


*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.