WOD Thursday 2/16/12

Strength:

   OFF

Conditioning:

   5 rounds of:
       Run 800 meters
       9 Muscle ups

 
   Intermediate:
   5 rounds of:
       Run 800 meters
       20 Pull ups
       20 Dips


   Beginner:
   3 rounds of:
       Run 800 meters
       20 Pull ups or Jumping Pull ups
       20 Dips or Bench Dips
   

   Novice:
   3 rounds of:
       Run 400 meters
       20 Pull ups or Jumping Pull ups
       20 Dips or 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.



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