Non-crossfit WOD:
12-10-8-4-12 Bench press (135, 155, 185, 205, 135)
12-10-8 Bicep curls (30, 35, 40)
12-10-8 tricep pulldowns
12-10-8 lat pulldowns (130, 150, 170)
12-10-8 bent over rows (95, 115, 135)
50-50-50 russian twists with 18lb ball
30-30-30 push-ups
8-8-8 dumbbell shoulder presses, 40 pound dubmbells
10-10-10 inverted situps
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