Wed. 1/19/11 WOD

TOD:
We learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do.
Samuel Smiles

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Work: Bench Press 95%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%

WOD: Increase weights each round
Complete 1 exercise before moving to the next
DB or KB Incline Bench Press 10, 8, 6, 4 HEAVY! Rest 1-2 min. between rounds
(30 Sec. of Rope Whips between each set)
Burpee Wall Ball Shots 4 x 10 Rest 60 sec. between rounds