11 February 2012 – “I Got 99 Problems But a Bench Ain’t One”

0800

Warm-up

Short Lap

Bear Crawl

5 Bag Slams

 

Skill

Wall Ball

 

WOD

5 Rounds For Time

10 Squats

10 Ring Dips

10 Mountain Climbers

10 Sit-ups

Run Cone to Cone to Cone

 

Cool Down

Tabata Plank Hold

Slam Ball

 

0900

Warm-up

Short Lap

Bear Crawl

5 Bag Slams

 

Skill/Strength

Bench Press: 3X5

 

WOD

15 Minute AMRAP

5 Burpees

10 Kettlebell Swings (70#/53#)

15 Ring Dips

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