WOD:
Strength-
3x15 GHD Sit-UPs-15 Back Ext
Work up to 3rm Wtd. Pull-Up-24kg
Got 1 clean one at 28kg but the 2nd rep chin didn't get over bar
3x5 Max Height Wallballs@15lbs
3x12 Bent Over Rows@60kg-20 Band Pull aparts
100 Tricep Band Pushdowns-(slow and controlled, break when u need but not more than 20 seconds)
Metcon-
3 RFT:
10 DL @100kg
21 Wallballs@30lbs
20 Cal Row
19 Toes to Bars
13:11
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