10/28/13 - MONDAY

MORNING WOD
12 min AMRAP
24" Box Jump - 6
Push-up - 8
53 lb KB Swing - 12

AFTERNOON STRENGTH
Bench Press - starting at 80% of 1RM w/90 sec Rest - 5x3RM
Bench Press RP @ 185 lbs w/30 sec Rest - 3xMax Rep

30 lb Weighted Pull-up w/60 sec Rest - 3xMax Rep

2 Compound Sets
Seated Row - Max Rep
Reverse Flies - Max Rep