Wednesday WOD 10/27/10

AM: "DE Effort Upper"
Warm Up:
500m Row
then:
3RD's
strict PU 5
Str. Leg SU 10
PVC Press 15

"PRESS"
2x5 @65
2x3 @85
8x3 @100# (50% of 1RM + Grey mini band)
*45sec Rest btwn attempts*

Special EX:
LawnMower Rows 3x8 ea. arm
Strict Pull Ups (wide grip) 3xFailure

Toes2Bar 2x15
Kness2Elbows 2x15
Ball Slams (20#) 100

PM: Met-Con
-CFHQ 101015-
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees