120814

The Volkswagen 4.0
12, 9, 6, 3 reps of:
Bench Press
Weighted Pull Ups - 25 lbs

*Use 225 lbs for workout if you weight less than or equal to 225 lbs body weight.
*Use 275 lbs for workout if you weigh from 225.1 lbs - 275 lbs.
*Use 315 lbs for workout if you weight more than 275.1 lbs

175 pounds. Time: 9:48.  Probably should have gone a little heavier on the bench.

Warm-up 10 minute row: 2334m, 2:00.6/500m
Cool-down 10 minute row: 2297, 2:10.6/500m