Todays Workout 07.05.14 - Bench Press, Rows

Strength

10-10-8-5-5-5-5 Close Grip Bench Press

5x5 sets Bent Over Rows

Metcon 1

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpees

10 Wallballs (20)

(Do wallballs in-between burpee sets)

Metcon 2

15-12-9

Box Jumps (24")

Power Cleans (135)

WOD

4 Rounds

100m Row

10 Ring Dips

10 Pull-ups

10 GHD Sit-ups