WOD Monday 13 December 2010

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
15 Kettlebell swings
21 Box jumps
Run 400m


Advanced: M, 2pood swings/24"jumps
                   F, 35lb Swings/20"jumps
Intermediate: M, 1.5Pood swings/20"jumps
                       F, 25 pound swings, 16"jumps
Beginner: M, 35lb swings/16"jumps
                 F, 15lb swings/12"jumps