080912 WOD

Warm-up:
400m run
10 pull-ups
12 ball slams
20 shoulder dislocates
2 rounds

Strength WOD:
Bench Press
20 minutes to establish your 1 rep max (3 attempts)
5-3-3-1-1-1

Conditioning WOD:
10 Slapping Push-ups / 1 Toes-to-bar
9 PU / 2 T2B
8  PU / 3 T2B
7 PU / 4 T2B
all the way down to 1 Slapping Push-up / 10 Toes-to-bar

Rx + is a Dynamic Push-up with the green box or a couple of 45lbs bumpers plates stacked together.
Scale down is Hand Release Push-ups.