Wednesday. 131016.

every one- A, B, E and F.
choose- C or D.

A. warm up.
       every 2:00 x 3 rounds.
           250m row.
           10 chest2bar pull ups.
B. strength I. 
       push press. 5x3. rest 2:00.
          *medium to heavy weight, not maximal.
C. strength II.
       bench press. 3x8. rest 2:00.
          *medium to heavy weight, not maximal.
D. extra conditioning
       emotm x 12 total sets (6 each).
           odd- 15 wall balls (20#/14#).
           even- 15 burpees to 6" target.
E. conditioning
       every 3:00 x 4 sets.
           500m row (start at a solid, but not maximal, 500m and go for negative splits).
F. accessory work. :45 between exercises/sets.
       3x15 GHD sit ups.
       3x5 box jumps 36"/30".