WOD Monday 17 January 2010

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
Max rounds in 4 minutes of
Advanced: 20 pull ups
                  30 push ups
                  40 sit ups
                  50 squats
Intermediate: 10 pull ups
                      20 push ups
                      30 sit ups
                      40 squats
Beginner:  5 pull ups
                  15 push ups
                  20 sit ups
                  25 squats
After 4 minutes of work rest 2 minutes and repeat for a total of 3 intervals 

Beginner can sub pull ups for horizontal rows and push ups can be from knees