Ring Rows, Hand Release Push Ups, Sandbag Carry

Strength:

Max Effort Pull-Ups x 3

*scale up weighted pull-ups

*scale down 4 position pull-ups

WOD:

4 RFT

10 Ring Rows

10 Hand Release Push Ups

100 m. Sandbag Carry (AHAP)

*# of pull ups and WOD time to board.