WHO DAT NATION!Warm up: samson stretch, 10 ohs, 10 pull up, 10 push up, 10 sit up, 10 back ext, 3 rounds
STR: 5reps, 3reps. 1 rep of bench press. on the last set you need to be at 90% of 1rm and perform as many reps as possible.
WOD
5 Rounds for time:
30 Sit Ups
15 Ring Dips/push ups
9 Sumo Deadlift High Pull M:115 F:55
1 Shout out:
I agree with that first comment.
Wholeheartedly.
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