9.25.13

WEDNESDAY

warm up– 20 GHD Sit Ups, 20 Reverse Hypers

21…15…9 of:

Deadlift…315/225 pounds

Bench Press…225/115 pounds

(12min Time Cap)

For Time

Auxiliary– 15 Burpee Muscle Ups for time

*note– Choose a load for each movements that will get the work done within the time cap. Work up to a triple of something heavier than you plan on using for each movement before begining the workout.