10 JUL 2012 - 400m Run, Ring Row, Abmat Situps, Power Clean

HEAVY:
Bench Press
Between each set perform:
5 Clapping Push-Ups
5 Strict Pull-Ups

INTENSITY:
3 Rounds for Time of:
400m Run
21 Ring Row
15 Abmat Sit-Ups
9 Power Clean (115/75)

RESET:
2 Rounds of:
60 Seconds "Bottom of the Bench" Dip*
10 Around the Worlds
3 Wall Walk-Ups

*Bottom of the Bench Dip - using a bench press bench, place your hands on the side of the bench with your butt suspended in the air. Drop your butt to the ground or as close as you can get, leaving your hands firmly placed on the bench. You should feel slight pressure in your shoulders :)