WOD Mar 8th 2012

W-up: Shoulder capsule X1 min per side, 3 way shoulders X10/direction, Roll triceps on barbell sleeve X1 min per arm, foam roll upper back X1 min


Bench Press-
70% X3 reps
80% X3 reps
90% X3 reps
70% X8 reps

Then:

6 min AMRAP
3 SDLHP
12 Wall Balls

REST 2 mins

6 min AMRAP
6 Burpees
24 Dubs