WOD Friday December 31 2010

5/3/1Press
 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
Complete as many rounds in ten minutes as possible:
Advanced: 2 muscle ups
                   4 handstand push ups
                   8 kb swings M70lbs/F35lbs
Intermediate: 10 pullups
                      10 dips
                      8 kb swings M55/F25
Beginner: 10 jumping pull ups
                 8 Piked Handstand push ups
                 6 Kb Swings M55/F25