Group Warm up
8×3 Close grip bench press @ 60% – rest 60 seconds between triples.
WOD ( Workout of the Day )
3 minutes to complete:
500m row + max effort pull ups
Rest 60 seconds after each round. 4 total rounds, score is total number of pull ups completed.
RX+ ( Bar muscle ups )
EXTRA: 4×5 Pendlay rows – heavy as possible.
4×15 Dumbbell skull crushers – (35/20lb)