WOD 01/08/2014

Warmup:  500 M Row or Line/Agility Drills, Mash/Roll, Over Head Prep
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Wendler "Plus" Strength Cycle Week 1:  Strict Shoulder Press or Bench Press - Use One Rep “Working” Maximal Weight 
Yes...you don't have to do Shoulder Press...you can do Bench Press instead. 

Warmup Sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps or more @ 85%
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WOD: 12 Minute AMRAP

5 Strict Pull Up
10 Push Ups - Hand Release on bottom - Lock out elbow on top
100 Meter Sprint
(Depending upon the weather, this may be a shuttle sprint inside instead)