11.20.13 "Photobomb"

SWOD:

Bench - 5x3@85% of your 1RM

Ring Dips - 4x8

Plate Plyo Pushups - 4x8

 -Coach Casey

WOD:

FGB style

Dumbell sit up (Laying flat with arms straight up, Sit up while weight is punched skyward.)

Dumbell Seated Press (on box)

Dumbell Snatch (alternating hands)

Weighted Box Step ups (w Dumbells)

Dumbell floor press (Bench Press Style)

-the doll