WOD: Thursday 9/10/15

Strength/Skill:

- Bench Press: 5 x 4 (working out way up!)

Metcon: 4 Rounds (NOT FOR TIME!)

- 400m Sprint

- 10-20 x GHD Sit-ups

- Max Effort Ring Dips

Additional Strength Work:

- 6 x 3 Overhead Squat (3s pause at the bottom) (stay light 60-65%!!!)

then, 3 rounds of:

- 10 x Y's and T's

- 20 x Face Pulls

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