WOD: Tuesday 10/6/15

Warm-up:

- Roll out lower back/hips

- Band stretches for shoulder/chest

3 rounds:

- 10 x strict press

- 150m row

- 30 x single unders

Strength/Skill: 6 sets (superset movements)

- 3 x Strict Press

- 4-8 x Strict Chin-ups

Metcon: 3 x Intervals (45s on/15s/off)

- Hand-release push-ups

- Double Unders

- Ring/bar rows

- Sit-ups

Cash-out: accummulate 2m in a handstand and 1m in an L-sit