WOD Tuesday 1/31/12

Strength:

   Front Squat 3-3-3-3-3

Conditioning:

   3 rounds for time of:
       12 Muscle ups
       75 Squats


   Intermediate:
   3 rounds for time of:
       25 Dips or Bench Dips
       50 Squats


   Beginner:
   3 rounds for time of:
       15 Dips or Bench Dips
       25 Squats



*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.


Front Squat DEMO w David Charbonneau



WOD DEMO w Joey Marble --> Third round





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