Workout of the Day, 11/17/2009

650m run

21 reps: 175# bench, pull-ups (4:27)

15 reps: 160# bench, pull-ups (3:43)

9 reps: 145# bench, pull-ups (2:02)

3 sets of 7 burpees

100 crunches

(had to lighten the bench press weight since I couldn't get the bar moving at all)