11/9/11 - STRENGTH & WOD's

Strength:
5-5-3-3-2-2-1-1
Jerk

Met-Con:
4 Rounds for Time
Ring Dips - 10
185 lb Close Grip Bench Press - 6
Toes to Bar - 15
1 Arm 50 lb KB Waiter Walk - 200ft (alternate arms at 100 ft)

Rest 2 min

3 min AMRAP
Pull-ups

Notes:
For the Jerk, work up to a 1RM on last set.
Here's a demo on the Waiter Walk: http://www.youtube.com/watch?v=kGyWZg5WRos&noredirect=1. Switch arms at 100 ft.