WOD Monday 06 December 2010

Trainer guy, I like your style.

Push Jerk
3/3/3

5/3/1Squat
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
5 Dumbbell jump squats
10 Box jumps
20 Squats

DB Jump squats: M60, 40, or 25lb dumbbells
                             F35, 25 or 10lb dumbbells

Box Jumps: M24, 20 or 16"
                    F20, 16 or 12"