“Malcolm”

2rds for time

50 Sit-ups

40 Deadlifts (135/95)

30 BSQ (same bar)

20 Burpees over the bar

10 S2O (same bar)

*Strength WOD*

3 Way Raises – 3×10 each

Cuban Press – 3×8 

ATYT (Crossover) – 5×6

Banded Pull-downs – 100 NFT

Banded Pull-aparts – 100 NFT (palms up)

“None so deaf as those that will not hear. None so blind as those that will not see.” -Matthew Henry