NOVEMBER 26, 2012

Warm Up

Rom

10 pull-ups

10 pushups

10 air squats

2 rnds (5 mins)

Strength

Bench press 5x3 (working up to 3 rep max, 15 mins)

WOD

800m run

Power Clean  ( find your 1 rep max, once you fail move on)

Remainder of Time >Dbls  AMRAP

12 mins

1 min rec (set up for DL)

800 m run

DL (find 1 rep max, once you fail move on)

Remainder of Time > Over  the Bar Burpees Amrap

12mins