Today's Workout 09.10.14. - Inclined Bench Press, Push Press

Strength

Inclined Bench Press - 12x4 sets (work up to heaviest)

Push Press - 5x4 sets @ 85% 1RM

Accessory Work

Seated Barbell Press - 12 x 3 sets

Tricep Pull-downs - 12 x 3 sets

Metcon

3 Rounds

10 DB Bent-over Shoulder Flys 

10 DB Front Raises

10 DB Lateral Raises

10 DB Shoulder-to-overhead

Rest 2 mins

(Use same weight and do not drop dumbell in between each movement)

WOD

6 Rounds for Time 

3 Power Clean & Jerks

6 Push-ups

9 Dips

12 GHDSU