W1: Modified WOD & W2: Chest

08/27/12

Walking Lunge x 26
Pullups x 20
Box Jumps x 50
Double Unders x 20
Dips x 25
Knees 2 Elbows
KB Swing (35) 30
Situps x 30
Hang Squat Clean (135) 20
Back Extensions x 25
Wall Ball (15) x 30
Iso-Lateral Pulldowns (100) 90

27:00

W2: Chest

Warmup: Bench Press (135) 25, 25, 25, 25
DB Rack Press: Each set to failure, minimal rest (50, 55, 60...up to 120)
Cable Fly: (17.5) 15, (22.5) 7, (17.5) 4, 12
Machine Fly: (110) 12, 10, 7