WOD Wednesday 4/18/12

Strength:

   Front Squat: 3-3-3-3-3


Conditioning:

   4 rounds of:
       4 Power Cleans (205#/ 135#)
       6 Muscle ups (4 for women)
       8 Toes through Rings
       10 Burpees
       12 Handstand Pushups
        3 Minutes Rest

   Intermediate:
   4 rounds of:
       4 Power Cleans (155#/ 105#)
       6 Chest to Bar Pull ups
       8 Toes to Bar
       10 Burpees
       12 Modified Handstand Pushups
        3 Minutes Rest

   Beginner:
   4 rounds of:
       4 Power Cleans (115#/ 75#)
       6 Pull ups
       8 Knees to Elbow
       10 Burpees
       12 Pushups
         3 Minutes Rest


*Another WOD courtesy of www.CrossFitInvictus.com



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