A. Bench press, 3, 3, 3, 3; rest 2 min
55# for all.
B. GHD sit ups, 10-12 x 3; rest 1 min
12 each round.
+
4RFT:
10 alternating dumbbell snatched 15#-20# (used 15#)
8 ring rows
400m run
Total time: 11:50.0
Round 1: 2:57.6
Round 2: 2:53.3
Round 3: 3:01.8
Round 4: 2:56.9
+
Half pigeon
Spiderman stretch
Couch stretch
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