11/1/13 - FRIDAY

MORNING WOD
Team WOD
Complete 4 Rounds for Max Pull-up Reps
L-Sit Pull-ups - Max Rep
155 lb Power Clean - 5
20" Box Jump Burpees - 10

Note: While 1 Team Member does Power Cleans and Burpee Box Jumps, the other does as many reps of L-Sit Pull-ups as possible. Once the PC and BBJ are done, switch positions.

AFTERNOON STRENGTH
5 Rounds
Weighted Pull-up for Max Weight - 5
Rest 30 sec
135 lb Shoulder Press - Max Rep
Rest 60 sec

2 Supersets
185 lb Close Grip Bench Press - Max Rep
100 lb DB Bent Over Row - 10-12

2 Supersets
Dip - Max Rep
Lat Pull-Down - 12-15