physical. 10/04/14

    Tire flip.
    Tire flip (Possibly requiring assistance).

    8 rounds of:

    6 Weighted or strict pull-up/ chin-up
    (Or, if needed, 8 attempts + negatives)

    4 Tire flip

    Change grip and/ or implement as desired (bar, rings, ropes, handles). Start with the most challenging pull-up/ chin-up weight and variation possible, and only scale if position breaks.

    Then, as quickly as possible:

    30 Kettlebell full-range high pull @ 45lb. W, 65lb. M
    (or minimum 1/4 BW)

    And then, with a partner:

    Accumulate 200 total reps medicine ball pass

    Use Abmat pass, lateral throw/ catch, rocking chair pass, burpee pass. Change movements in 20-rep intervals as desired. Do not use more than 100 Abmat pass.