WOD Wednesday 3/14/12

Strength:

OFF


Conditioning:

   15-12-9 of:
       Thruster (135#/ 95#)
       Pull up
   Rest 3 minutes
   15-12-9 of:
       Power Clean (185#/ 135#)
       Ring Dip
   Rest 3 minutes
   15-12-9 of:
       Deadlift (315#/ 205#)
       Handstand Push up

   Intermediate:
   15-12-9 of:
       Thruster (95#/ 65#)
       Pull up or Jumping Pull up
   Rest 3 minutes
   15-12-9 of:
       Power Clean (135#/ 95#)
       Ring Dip or Bench Dip
   Rest 3 minutes
   15-12-9 of:
       Deadlift (225#/ 155#)
       Push up

   Beginner:
   15-12-9 of:
       Thruster (65#/ 45#)
       Pull up or Jumping Pull up
   Rest 3 minutes
   15-12-9 of:
       Power Clean (95#/ 65#)
       Ring Dip or Bench Dip
   Rest 3 minutes
   15-12-9 of:
       Deadlift (155#/ 105#)
       Push up

*Score is total time, including rest.



*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.

*Sorry we dont not have any video of this epic WOD, but the camera was out of commission today. 

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