8.4.14 "The Dirty"

SWOD:

5x8 Pull Ups, alternating 15 jumping pull ups in between. Use a different grip or stimulus for every set. Cool points for creativity or Ninja Warrior stuff.

5x3 Strict Press, 3 sec up, 3 sec pause at top, 3 sec down. 

1 set (8 Rds) Tabata ABS! Hollow Rocks

WOD:

AMRAP 15 min

12 Floor Presses (95/65)

200m Run

-the doll