Friday 11.22.13

Strength
Bench Press 6-4-2-5-3-1

WOD
3 rounds:
1 attempt ME push ups
rest 60 sec
1 attempt ME
air squats
rest 60 sec
1 attempt ME pull ups
rest 60 sec

Endurance
30 min EMOM:
Min 1: 100m row sprint
Min 2: 20 situps
Min 3: 12 KBS (53/35)