WOD Friday 17 Sept 2010

Wow I actually have access to the internet for a few minutes so I guess I'll post the WOD

5/3/1 Week 4 Deload
Press Set one 40% x 5
             Set two 50% x 5
            Set three 60% x 5

Remember that on deload week you stop at 5 on all your sets



Conditioning
3 rounds for time

Advanced: 25 box jumps, M24"/F20"
                  15 Db split clean, M35/F20
                  10 Db Push press. M35/F20

Intermediate: 25 box jumps, M24"/F18"
                      15 Db Split Clean, M25/F15
                      10 Db push Press, M25/F15

Beginner: 20 Box Jumps, M18"/F12"
                 15 Db split Clean, M15/F10
                 15 Db Push Press, M15/F10


Finish with one minute aggregate front lever work