WOD 2/11/13

UPPER

Warm Up:
Half-Kneeling Pallof Overhead Press 2x8
Pull Aparts 50x
Landmine Jammer 3x2

Main Work:
3-Board Press to 3RM
Chest Dips 4x6

Secondary Work:
Kneeling Unilateral Pull Down 3x12 ea.
Band Resisted Push-Ups 4x12
Face-Pull 3x12
Machine Chest Press 3x10

Accessory (Circuit x4):
Log Press x6
Lat Raise x12
Ab Rollouts x8

Cool Down:
Stretch and Foam Roll