10/13/12

A1. Bench Press 5, 5, 5, 5 rest 30s  235, 240, 240, 185
A2. Weighted Pull Up 3, 3, 3, 3 rest 30s  125 (2), 115 (2), 90 (3), 90 (3)
A3. AMRAP Ring Push Ups x 4 sets rest 30s  41, 25, 21, 25
A4. AMRAP Ring Rows x 4 sets rest 3 minutes  21, 18, 15, 13
Video of first set: http://www.youtube.com/watch?v=cZrfEXOtAyw&feature=plcp

+

10 Minute EMOTM 3 Front Squat @ 55% 1RM (185)  Complete, easy.