8/27/14

Strength
Strict press 
3-3-3-3-3

Strict pull ups (weighted)
5-5-5
(If not weighted, challenge yourself!!)

Metcon
3 min running clock …
200m sprint
20 wall balls (20/14)
Ring dip/bar dips until time is up

1 min break between rounds

3 rounds

**score is wall balls completed

Core:
50 hollow rocks
50 ab mats
50 super man rocks