01/15/2014

Warmup: Row 500 or Run 400, Overhead and squat prep 

Post WOD:  Get 75 reps of any combination of ab movements
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Strength:  Week 2 Wendler Plus Cycle - Strict Shoulder Press or Bench Press 
Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3 Reps or more @ 90%

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WOD: 10 Minute Time Cap!
Row 1000 Meters 
then immediately 
100 Wall Balls 20/14
*If unable to complete 100 in under 10 min cap score = WB's completed