6/21/12 - THURSDAY

STRENGTH DAY

WARM-UP:

36" Box Jumps - 2x10
MU - 10

STRENGTH WORK:

1. Deadlift - 3(70%), 3(80%), 3+(90%)

2. Bench Press - 3(70%), 3(80%), 3+(90%)

MET-CON:

16-12-8

Pull-up
95 lb Push Press
135 lb Back Squat

ASSISTANCE:

2 Rounds - AMRAP
30 lb Weighted Chest to Bar Pull-up
185 lb JM Press
Double Rope Pull-up
40 lb Shoulder Press

At-Home WOD:

7 min AMRAP

Pull-up - 6
Burpee - 10