WOD Monday 03 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
3 rounds for time of:
Advanced: Run 400 meters
                  30 Overhead squats
                  21 Pull-ups
Advanced: M75lb Overhead squats, F45lbs
Intermediate: M55lbs, F35lbs
Beginner: M35lbs, F20lbs

Beginners can also do jumping pull ups, advanced and intermediate athletes can suck it up and do your damn pull ups