WOD Monday 21 January 2011

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
5 rounds for time
Advanced: 20 squats, M135lbs, F85lbs
                   handstand walk 20 yards
Intermediate: 20 squats, M115lbs, F65lbs
                       Handstand wall run or piked handstand wall run, 20 reps
Beginner: 20 squats, M95, F45lbs
                 Piked handstand push ups, 10 reps