Ben's Workout 11/27/13

Got to the gym just before the bad weather started again. Barely made it home...

Warm-up

500m row
stretch and mobility

Strength

Back Squat 5 x 5 (115-135-155-155-165#)
Clean & Push Press 5 x 5 (45-65-75-85-95-105#)
V-ups 3 x 10
Deadlift 3 x 5 (145-165-175#)
Side Plank Shoulder Raises 3 x 10 (17.5#)
Russian Twists 3 x 40 (17.5#)
Bench Press 5 x 5 (45-135-155-175-175#)
Flutter Kicks 3 x 40
Rows 3 x 8 (45-50-50#)
Tri Extensions 3 x 8 (45-50-50#)
Hanging Leg Raises 3 x 10
Bicep Curls 3 x 8 (25#)
Cable Rotator Pull 3 x 6 (30#)
Dips 3 x 15

-mini, un-timed WOD:
3 rounds:
15 Decline Sit-ups with 10# med ball
10 DB Thrusters 25#