C-WOD Wednesday 8.29.12

1.  Unstable Bench
Work up to a 1RM  record weight as barbell + weight of both kettlebells (ie, 185+70)

2.  Band Tricep Push Downs
2 x Max Reps

3.  Superset
Weighted Strict Pull ups, 3 x 6-8 – any grip is allowed
Band Pull aparts, 3×10-12

4. 21-18-15-12-9-6-3 for time of:
Plate GTO, 45/25 – ground to overhead anyhow with a bumper plate. 
5 Burpees and 30 Double Unders between rounds.