WOD Thursday 30 December 2010

5/3/1Deadlift
 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
7 rounds for time
Advanced: 3 front squats, M185/F115
                   7 L-Pull ups

Intermediate: 3 Front squats, M115/F85
                       7 strict pull ups

Beginner: 3 Front Squats, M95/F65
                 7 horizontal rows