WOD Friday 04 March 2011

5/3/1Press
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
21 - 15 - 9 reps of
Box jumps
Chest to bar pull ups

Males use 24, 20, or 16" box
Ladies use 20, 16 or 12" box

If you can not do pull ups do jumping chest to bar pull ups. If you can do pull ups but not chest to bar pull ups, then you better damn well learn how to kip then I guess.