Monday 26 June 2011

Strength
Advanced:Pull up 5/5/5/5/5
Intermediate Kipping pull up 3 sets for max reps, rest as needed between sets
Beginner: Just do conditioning wod

Conditioning
Advanced: Run 800m
                  30 Muscle ups
                  Run 800m
Intermediate: run 800m
                       30 MU rows  
                       run 800m
Beginner: Run 400m
                 20 Horizontal rows
                 20 Bench dips
                 Run 400m