Welcome Back WOD; 2/24/13

UPPER

Warm Up:
KB Around the Worlds 2x20 ea.
Landmine OH Squat 3x6

Preset:
Rear Delt Cable Flyes 3x15

Main Work:
Landmine Rows 4x12
Pec Dec 3x10

Neutral Wide Grip Pull Downs 3x10
DB Bench Press 4x8

DB Arc Rows 2x15
Band Resisted Dips 2x5, 1xAMAP

Accessory:
Band Resisted Lat Raises 3x20

Cool Down:
Stretch and Foam Roll