WOD Monday Dec 5, 2011

5 Tasks

50 deadlifts (135/95)
40 back squats (135/95)
30 hang power cleans (95/65)
20 GHD situps
10 clean and jerk (155/105)

Can be done in any order you want but must complete all reps of each exercise before moving on to the next.

Athletes may only use one barbell for this WOD. You take your barbell from exercise to exercise and adjust the weight accordingly. Weights not being used must be placed back on the stacks — no weights laying around on the floor.

Time limit of 18 minutes.

Athletes: This is a difficult WOD, but there are many ways to scale it. You may scale the weight, the reps (25 per exercise for example), or both. You can also break it up into rounds. Be aware of the time limit, and don’t bite off more than you can chew.

Trainers: With larger groups consider doing a stagger start so people don’t get bunched up on the GHD or back squat racks. One group of 4 start, another group of 4 start a few minutes later, etc.

Ask any questions you may have in the comments.

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