WOD Monday 29 November 2010

Power clean and jerk  
3/3/3
 
5/3/1 Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time:
100 ' Bear crawl
21 Med ball slams

Use 20lb, 16lbor 14lb ball