WOD Wednesday 2/22/12

Strength:

   OFF


Conditioning:

   Second Workout from the 2011 CrossFit Games Open:

   As Many Rounds As Possible (AMRAP) in 15 minutes of:
       9 Deadlift (155#/ 105#)
       12 Hand Release Push ups
       15 Box Jumps (24"/ 20")

   Intermediate:
   AMRAP 15 of:
       9 Deadlift (115#/ 80#)
       12 Hand Release Push ups
       15 Box Jumps (24"/ 20")

   Beginner:
   AMRAP 15 of:
       9 Deadlift (95#/ 65#)
       12 Hand Release Push ups
       15 Box Jumps (20"/ 16")


Extra/ Competition Workout (Optional):

   Complete 50 Chest to Bar Pull ups

   Intermediate: 50 Pull ups


*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 and Joey Marble




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