CHEST          4/20/12

#1  Do 2 rounds of:

      BB Incline Bench Press - use your best-guess 10 RM weight and go to failure
      Sprint 50 meters
      Walk back to start
      Sprint 50 meters
      BB Incline Bench Press - use the 10 RM weight minus 20 lbs, go to failure
      30" Box Jump - 10 reps
      BB Incline Bench Press - use the 10 RM weight minus 40 lbs, go to failure

      Rest between rounds.  For the 30" box jump, you may have to get 
      creative.  We stack two big tires (36" stack), put that next to a 6" curb, and
      jump from the curb to the tires.

#2  BB Bench Press (1.5 rep)       5-6-7

      One rep = from the starting position, bring the weight down to your chest, 
      halfway up, back down, and then all the way up.

#3  BB Bench Press PAUSE          4-4-4

      Pause for a 2-count at the bottom of each rep.

#4  Crossfit Pushup          60 reps

      You will probably have to break this down into multiple sets.