11/25/13 - MONDAY

MORNING WOD
5 Rounds for Time
95 lb Hang Muscle Snatch - 8
Push-up - 16
DU - 32

AFTERNOON UPPER BODY STRENGTH
5-4-3-2-1
Bench Press
Bent Over Row
Shoulder Press
Lat Pull-Down

Note: Start with 85% of 1RM and increase weight each set with last set being a 1RM effort. Rest 30-60 seconds between exercises and 2 minutes between rounds.

3 Supersets
Incline DB Press
Hanging High Pull