CHEST          5/20/12

#1  Run - 300 meters
      Crossfit Pushup - 30 reps
      Run - 200 meters
      Crossfit Pushup - 20 reps
      Run - 100 meters
      Crossfit Pushup - 10 reps
     
      #1 is continuous work.  No prescribed rest.


#2  BB Bench Press PAUSE          7-4-11 reps


#3  Do 2 rounds of: 

      Plate Pull - 40 feet (inside the truck room)
      Tire Drag - 100 lbs in tire - 25 meters, walking backward
      Stability Ball Pushup - 20 reps (hands on bench, one foot on ball)
      Goblet Squat - 20 reps
      BB Bench Press - 5 reps

      Rest between rounds.

#4  BB Bench Press (1.5 REP)          5-4-3 reps

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

#5  Run - 250 meters
      Crossfit Pushup - 25 reps 
      Run - 150 meters
      Crossfit Pushup - 15 reps
      Run - 50 meters
      Crossfit Pushup - 5 reps


      #5 is continuous work.  No prescribed rest.