DECEMBER 3, 2012

Warm up

Rom

5 strict Pullups

10 air squats 

5  rolling standups

2 rnds

Strength

Bench Press 5x1 (max week)

Wod

50 dbl unders

20yd bear crawl (roughly 18 m, round to 20)

20 ball slams 25/15

10 DL @ 50% of 1rm

20 push ups

20 yd bear crawl

3 rnds for time