Wed. 7-1-09 WOD

Warm Up:

Shoulder Stretches

Band Rows

Band Presses

Bench Press:

Bar x 10,

50% 1rm x 8 x 2,

60% 1rm x 6 x 2,

70% 1rm x 2

5 x 4 x 80% 1rm

WOD:

(15-1)

KB-MMA Rows (each arm)

Push Ups on top of KB's