SWOD- 25 min to do the following WORK QUICKLY
Bench press find a 1 RM
Weighted pull up 1 RM sub 5/5/5/5 Strict sub band same reps
Weighted GHD extensions 3/3/3/3/3
TGU 2 rep max (one each arm)
WOD- for time 10 min cap
21-15-9
Ohs 75/53# masters 55/33#
Kb swings 53/35#