09-21-17

skill/strengthevery 3 min for 15 min 5 strict press *superset with the largest set of unbroken strict pull-ups as possible (scale- banded/kipping/ringrow)

wod 3 rounds *(each is 4 min of work with 2 min rest between) 25 weighted ab mat situps with wall ball 200m run max ohs in remainder of time (95/65)

cash out 5 rounds sled push down and back 10 pushups