up & achieving before day-break: Mike PBs on the bench, & Monique consistently hits the 5mtr marker on d rope WOD!
Welcome Shaun :)
And a big thanks to our morning crew ..you guys ALWAYS make me glad I dragged my sorry ass outta bed @ 4.30am :D
Warm-up: Pushup/DU sequence
Strength: Bench > DB Rev Flies: 5/8 > 5/8 > 5/8 > 3/8 > 3/8 > 3/8 > 3/8
WOD: 5RFT: 5mtr Rope-climb > 20 DUs