WOD Friday 4/13/12

Strength:

   MAX Jerk


Conditioning:

   12 Deadlift (315#/ 205#)
   40 Wallballs
   50 Double Unders
   9 Deadlift
   30 Wallballs
   50 Double Under
   6 Deadlift
   20 Wallballs
   50 Double Unders
   3 Deadlift
   10 Wallballs
   50 Double Unders

   Intermediate:
   Deadlift (225#/ 150#)

   Beginner:
   Deadlift (135#/ 95#)

   COMPETITION:
   Deadlift (365#/ 245#)


*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.



385# Jerk w Frank Murray




Post Weights and Times to Comments