Love to hate

Warm up for 01-15.11.2011
(20 shoulder press with 50# bar)

OHS
3-3-3-3-3
74# x 3 x 3
79.5# x 3 x 2

WOD
12mins amrap
5 HSPU (45# + 10# plate)
10 pullups (RX)
15 wall ball 10/5kg (5kg)

2 rounds + 2 pullups

Then strength work with Coach and Mo

Deadlift
3-3-3-3-3

160# x 3 x 5

Power Shrug
12-12-12

100#

Dumbbell row
2 sets to failure R-L-R
Dumbbell back fly
2 sets to failure

First WOD with RX pullups,who cares if I only got 2 rounds in haha,woohoo!

overhead_squat
deadlift
pullups
strength_training