SWOD: Weighted Pull Up 3-3-3-3-3
3x2 strict pull ups, weighted 1x5lbs, 1x10lbs, 1x12.5lbs, 1x15lbs (fail)
Metcon: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15,
-Hip Extensions x 15,
-Kettlebell Swings x 15,
-Push Ups or Bench Press x 15,
-Ring Rows x 15
3 rds with 65lb bench, 26 KB
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