Warm-up: 400m run, 30 forward arm circles, 30 backward arm circles, 20 push-ups, 20 ring rows, 45 second handstand hold (against the wall if you need to), 15 pull-ups, 20 GHD sit-ups, 20 GHD extensions
Strength: 3,3,3 Close Grip Bench Press
Close Grip Bench is the same as a Bench Press except that your hands are approximately 14″ apart.Â This is about the distance of the inner knurls.Â Slowly lower the weight to your chest and then explode it to full extension.
WOD: 5 Rounds for time
10 Push Press 115
10 55# Dumbbell Rows