Workout specific strength: A1. push press, x2 A2. split jerk, x1 A3. reptile walk 1.0, x24ft Every 3:00 (x4) WOD 140317: 21-15-9 reps of: kettlebell swings, american (20/12kg) sit ups row 750m @ recovery pace (75% of max effort, NOT A SPRINT) 15-12-9 reps of: shoulder to overhead (115/75) walking lunge, each leg row 750m @ recovery pace (75% of max effort, NOT A SPRINT) 12-9-6 reps of: pull ups handstand push ups *if you're not wearing green add 5x burpees after each couplet buy-in: wall slides, x8x2 cash-out: controlled articular rotations with 5-10# against wall, x8 each arm each way