Chest or Row - WoD - 26/3/09

Ballistic warmup

work out A

1 mile run

Bench Press 135lb 10 9 8 7 6 5 4 3 2 1
Ring press up 1 2 3 4 5 6 7 8 9 10
dead hang pull up 1 2 3 4 5 6 7 8 9 10

1 mile run

workout B

1000m row

then

1 min row (sprint)
1 min rest

x 9