1/21/14

Strength 

Bench press

3xmax BW 

WOD 

8 min AMRAP

10 ring dips 

15 box jumps

20 HR burpees over plate 

Rest 3 min 

3 min max dubs 

Rest 3 min

21-15-9

Deadlift 225/155

HSPU 

Mid-line 

4x50 abmat sit-ups

Tabata weighted planks