2013-11-07 WOD

Travelling today, dropped into Crossfit Amped in Bellevue, WA. Great facility and super-friendly!

WARM
250m row
20 inchworms
10 spiderman lunges
10 "dead bugs" per side

MAIN
A. Benchpress 5 x 3 @ 75%
2 warmup sets (45, 95) then
5 x 3 @ 155

B. 4 sprint runs, rest 1:1 between, score is total time:
- 800m (2:57)
- 400m (1:12)
- 200m (0:45)
- 200m (0:43)
total:  5m37s (best at the box that morning :-)

C. Plank hold for time:
2m05