Rick's WOD

Rick's WOD
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x Situps
6 x Ring Dips

Bench Press WU - 5x75 3x115 3x135

WOD
'Lynne'
Body weight bench press (145lb)
Pull-ups

5 Rounds

Result:
3-3-3-3-6
6-7-4-4-4
Bench Press: 18
Pullups: 25

Following the workout...
3 x 250m
(avg/500m)
2:10 / 2:02 / 1:52