1/11 WOD

8:30am
strength: 'bench/squat/pullup'

bench 3x3 - 135,185,225
squat 4x3 - 135,225,315,365
assisted pullups 3x3 - bw-170,bw-130,bw-90


xfit: 'DB swings/sit ups'
21-15-9

#50 DB swings
assisted situps

time = 4:07


1pm
basketball: 'bumpout/21'
time = 1 hour