Friday 4-20-18

/in /by

Strength

Pull/ Back stuff

Complete

30 Strict Pull-Up (partner assisted if needed)

20 Strict Ring Rows

20 DB Rear Delt Flys

*complete in sets of 8, 5 or 3’s. This is not for time, focus on Strict good movements, rest between sets.

WOD

Complete in any order for Time

100 OHS (45/35)

100 KBS (53/35)

100 Sit-ups

Cashout– GHD Back Ext.