Strength:

Bench Press  4 x 5 @ 70%

WOD:

CHIPPER

80 DOUBLE UNDERS

70 SIT UPS

60 PUSH UPS

50 EVIL WHEELS

40 WALL BALLS

30 TOES TO BAR

20 HANDSTAND PUSH UPS

10 THRUSTERS @115/85

EXTRA CREDIT

STRENGTH PORTION

4 SETS OF 20 BICEP CURLS WITH DUMBELLS AT SCALED WEIGHT BUT NOT TOO LIGHT.

30 SECOND REST AND THEN 15-20 SHOULDER SHRUGS WITH SAME DUMBELLS.