WOD Thursday 4/5/12

Strength:

   Front Squat 5-5-5-5-5


Conditioning:

   21-15-9 rep rounds of:
       Chest to Bar Pull ups
       Box Jumps
   Rest 90 seconds
   21-15-9 rep rounds of:
       Overhead Squat (135#/ 95#)
       KB Swing (70#/ 53#)

   Intermediate:
   21-15-9 rep rounds of:
       Pull ups
       Box Jumps
   Rest 90 seconds
   21-15-9 rep rounds of:
       Overhead Squat (95#/ 65#)
       KB Swing (53#/ 35#)

   Beginner:
   21-15-9 rep rounds of:
       Pull ups or Jumping Pull ups
       Box Jumps
   Rest 90 seconds
   21-15-9 rep rounds of:
       Overhead Squat (65#/ 45#)
       KB Swing (35#/ 26#)


*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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