Todays Workout 03.07.14 - Bench Press, Weighted Pull-ups

Strength

Bench Press - 3RM, 3 @ 95%, 3 @ 90%

Weighted Pull-ups - Max Reps for 4 sets

Metcon 1

6 Rounds

10 Close Grip Bench Press

1:00 min on Battle Ropes

Metcon 2

AMRAP x 8 mins

12 Dumbbell Cleans

12 Box Jumps

WOD

10 Rounds for Time

 5 Dips

5 Push-ups

then,

5 Rounds for Time

10 GHD Sit-ups

10 Back Extensions