WOD Wednesday 1/11/12

Strength:

   OFF

Conditioning:

   5 Squat Snatches (135# for men/ 95# for women)
   50 Wallballs
   6 Squat Snatches
   40 Wallballs
   7 Squat Snatches
   30 Wallballs
   8 Squat Snatches
   20 Wallballs
   9 Squat Snatches
   10 Wallballs


   Intermediate:
   6 Squat Snatches (95#/ 65#)
   40 Wallballs
   7 Squat Snatches
   30 Wallballs
   8 Squat Snatches
   20 Wallballs
   9 Squat Snatches
   10 Wallballs


   Beginner:
   6 Squat Snatches (65#/ 45#)
   30 Wallballs
   7 Squat Snatches
   20 Wallballs
   8 Squat Snatches
   10 Wallballs


   Novice:
   5 Squat Snatches (45#/ 35#)
   30 Wallballs
   5 Squat Snatches
   20 Wallballs
   5 Squat Snatches
   10 Wallballs


*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.


WOD DEMO w David Charbonneau -- The first and last round




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