10/17/13 - FRIDAY

MORNING WOD
4 Rounds for Time
95 lb OH Squat - 6
95 lb Hang Power Snatch - 8
95 lb Front Rack Walk Lunge - 10
DU - 50

AFTERNOON STRENGTH
15-12-9-6-3
Shoulder Press for Max Weight
Rest 30 sec
DB Bent Over Row (LH & RH) for Max Weight (each)
Rest 60 sec

2 Giant Sets
Neutral Grip Strict Pull-up - Max Reps
135 lb JM Press - Max Reps
95 lb EZ Bar Curl - Max Reps
100 l Tre Push Downs - Max Reps
Rest 60 sec