9-3-13 Wendler (Bench, H Cln, DLift) & Rows & Metcon (Annie plus) Workout
Wendler Strength:
Bench Press - 3x185, 3x200, 3x215, 3x225
Hang Cleans - 3x175, 3x185, 3x200, 3x210
DeadLifts - 3x315, 3x365, 3x385, 3x405
Rows:
1000m row - 3:45
250m row - 9x250m - did a 250m row between each set of the wendler strength program - Avg time = :45
Annie plus - 50-40-30-20-10 - Double Unders, 10 K2E and balance for each round situps
Time - 12:58
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