WOD 01/29/2013

Warmup:  Row 500, Shoulder/Overhead prep (we went through it last week...we'll go over it again tomorrow.)  Box step ups, Kettle bell swings, handstand holds.    
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WOD:  starting at 00:00  
EMOM for 8 Mins
5 Strict Shoulder Press or Bench Press @ 50%
stop 08:00 - rest 5 Minutes

starting @ 13:00
As many rounds and reps in 10 mins of:
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
Clock stops @ 23:00
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Yes, there will be bonus work on the board since tomorrow is an off day.