11/11/11 Friday

Dynamic WU
Movement prep B

Elasticity
Power/Plyo C

Wod

A1. Close Grip Bench Press @ 30X1, 3-5 reps x 4 sets, 120 sec
A2. Barbell Row @ 31X1, 4-6 reps x 4 sets, 120 sec
B1. Ring Dips @ 30X0, AMRAP x 3 sets, 90 sec
B2. One Arm DB Row @ 21X1, 7-8/arm x 3 sets, 90 sec
C. Ring Rows @ 20X0, 20-25 reps x 2 sets, 120 sec