WOD Monday 4/16/12

Strength:

   Squat Clean - Heavy Single


Conditioning:

   2011 Regionals WOD 6

   20 Calorie Row
   30 Burpees
   40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
   50 Toes to Bar
   100 ft Overhead Walking Lunge (45#/ 25#)
   150 ft Sprint

   Intermediate:
       Dumbbells (30#/ 20#)
       Knees to Elbows instead of Toes to Bar
       Overhead Walking Lunge (25#/ 10#)

   Beginner:
       Dumbbells (20#/ 15#)
       Sit ups instead of Toes to Bar
       Walking Lunge


Squat Clean w Kendrick Farris - Ignore the Jerk part of this


WOD Instructional Video
 



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