GWOD 5/4

50 squats
50 rows
50 push-ups (knees if needed)
50 Dumbell shoulder press/I's,Y's, T's
50 sit-ups/crunches

Elite:3 rounds
Intermediate: 2 rounds
Beginner: 1 round

" As iron sharpens iron, so one man sharpens another."
Proverbs 27:17