S&C wod for 11/1/12

Strength wod-

1 rep max bench press

1 rep max push press

Conditioning wod-

12 min as far as you can go

Run 100m
1 dead lift 315/225#
15 cf sit ups
Run 200m
2 dead lifts 315/225
30 cf sit ups
Run 400m
3 dead lifts 315/225
45 cf sit ups
800m
4 dead lifts 315/225
60 cf sit ups

Etc etc etc