WOD 11/9/12

UPPER

Warm Up:
Shoulder Series @ 5 lbs. x 6 ea.
Pallof Press 2x6 ea.

Main Work:
Bench work up to 3x5

Accessory:
Kroc Row 2x10, 1x20 ea.
Log Clean and Press to heavy single

Cool Down:
Stretch and Foam Roll