01/22/2012

WARM UP
Dynamic W/U
3RFT:

• 4 HSPU (scaled to box)
• 6 Burpees
• 8 Floor Wipers

WOD
5 RFT (90 sec rest intervals)

• 10 B Bell Lunge (95/65)
• 10 Spider Man P/U
• 10 Box Jump (24")
• 10 Dead Hang Pull ups
• 10 Evil Wheel

SWOD
Bench Press

Mike:
5@200
3@225
AMRAP@250

Chris:
5@155
5@165
5@175