1-31-17

Strength Deadlift 5X5 @ 80% of your 1RM 3X1 @ 90% Then 3X 20 GHD or Weighted sit-up 1 min Plank Wod 16-12-8-4 C2B Pull-up Ring Dip Then 120 Doubles(2:1singles) Then 4-8-12-16 C2B Pull-up Ring Dip