Workout of the Day 12/5/2014

Strength:

Bench Press
1@9
3@9
plus 2 drop sets

Conditioning:

4 Rounds For Time:
10 Clean & Jerk (155/105)
15 Burpee Box Jumps
20 KB Swings (53/35)
Time Cap: 20:00

Extra Credit:

3×15 GHD Situps
3×15 Strict Toes to Bar
3×15 DB Side Bends

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