WOD Monday 02 Aug 2010

Strength
Back Squat 3x3 at 90% of your 3rm (3 rep max)

Conditioning 
complete 3 rounds of

Beginner:  One minute alternating jumping lunges for max reps
                  Plank hold for max time (time is up as soon as your but droops or you loose perfect form)
                 One minute jumping pull ups for max reps


Intermediate: One minute alternating jumping lunges for reps
                      Handstand hold for max time
                      One minute kipping pull ups for max reps

Advanced: One minute alternating jumping lunges for reps
                   One minute handstand wall run for reps
                  One minute chest to bar pull ups for reps


Move immediately from one exercise to the next with out resting. After each round is completed rest exactly 60 seconds before starting the next round

Bad plank, once your butt droops, you've lost your plank

Good Plank