WOD:
Bench Press
5-5-5-5-5
SCALES:
Gold
Scale by load
Silver
Scale by load
Bronze
Scale by load
WARMUP:
500m row or 400m run
3 rounds at warmup pace of:
10 pushups
10 passes on the foam roller (t-spine)
5 Spiderman lunges
SKILL WORK:
Kipping pullup and butterfly pullup