WOD for 11/20/2009

SWOD

Front Squat 5 x 3 @ 90%
Bench Press 5 x 5 @ 85%
Bent Over Row 4 x 12 @ 65% of Bench Press 1 RM

MetCon
For time:
Sprint 100 yds
10 Push ups
Sprint 80 yds
20 Push ups
Sprint 60 yds
30 Push ups
Sprint 40 yds
40 Push ups
Sprint 20 yds
50 Push ups