WOD NOV-29-2011

WELCOME BACK FROM VACATION/REST WEEK and Get ready to destroy the gym now.  IF IT DOESNT SUCK TO DO, IT AIN'T WORTH DOIN.

SWOD:
PUSH PRESS FIND 1 RM

WOD:
5 ROUNDS
HAND STAND HOLD MAX TIME
MAX REP DIPS
MAX REP STRICT PULL UPS WITH LAST REP HELD @ TOP FOR MAX TIME RELEASING SLOWLY DOWN UNDER CONTROL

SAQ:
3 BOX/BAR OVERS INTO A 40 YRD SPRINT X 8 ROUNDS
3 CONE DRILL
3 X LATERAL HOPS @ 22'' ROTATE 90 degrees INTO MAX HEIGHT BOX JUMP

BODYWOD: CHEST/BICEPS
CHEST PRESS UPRIGHT / FLAT BODY WEIGHT 3 X MR
INCLINE PRESS BB 4 X MR
TOWEL FLY 3 X MR
BB CURL 3 X MR
TOWEL CURL 3 X MR
HIGH PULLEY CONCENTRATION CURL 3 X MR
PLATE CURL 2 X MR