Today was a good day!
Rose:
Strength -
1RM pin Bench Press 280
3x15 Strict Pull ups/ 3x8 Shoulder DB Press
3x15 Ring Dips
DWOD:
5 300s
Shane and Judass:
1RM Pin Bench
3x8 DB press
3x8 Weitghted Bar Dips
DWOD:
Row 500M
then...
10 min AMRAP
5 towel pull ups
7 ring dips
21 DUs
then...
Row 500M
GFY
Oh yeah!!
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