WOD NOV 4-11

SWOD:

•  BENCH 5 @80%, 3 @ 90% , 3 @% 95 OR >
• CHIN UPS 3 X MR
• OVERHEAD SQUAT 5X5 @ 65% 1 RM

DWOD:RUN 400m

• 50 BOX JUMPS
• RUN 400M
• 50 BURPEES
• RUN 400M

BICEPS/TRICEPS DAYPREACHER CURL 3 X MR
CLOSE GRIP PUSH UPS 3 X MR
DB HAMMER CURL 3 X MR
SKULL CRUSHERS 3 X MR
PLATE CURL 3 X MR
TRICEP CABLE PRESS DOWN 3 X MR