WOD Friday 2/24/12

Strength:

   OFF


Conditioning:

   5 rounds of:
       10 Wallball
       10 KB Swings (53#/ 35#)
       10 GHD Sit ups
       10 High Pulls (70# Sandbag/ 50# Sandbag)
       50 meter Sandbag Run

   Intermediate:
   5 rounds of:
       10 Wallball
       10 KB Swings (35#/ 26#)
       10 Sit ups
       10 High Pulls (50# Sandbag/ 35# Sandbag)
       50 meter Sandbag Run

*If you do not have access to a sandbag, use a KettleBell

*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 Joey Marble



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