WOD 1/14/12

UPPER- CHEST EMPHASIS

Warm Up:
Shoulder Series @5 lbs. x5 ea.
SS 4x Push Ups 10x
          Pull Aparts 20x

Main Work:
Cambered Bar Bench 4x6
Pull Ups 3x8
Incline Football Bar Press 3x8
Straight Arm Pull Down 3x12
Pec Dec 2x15
Kroc Row 2x20

Secondary Work:
DB Rear Delt Raises 1x15 (@W)
DB Rear Delt Swings 1x30 (@2xW)
DB Rear Delt Raises 1x15 (@W)
DB Lat Raises 2x20

Cool Down:
Stretch and Foam Roll