150721 - CrossFit

Warm-up
3 rounds
20 cal row 
10 PVC behind the neck press to overhead squats
10 jump lunges
10 deltas M: 35 F:15

Strength/Skill
Sotts press 5, 5, 5, 5, 5

WOD
"Nelly"
AMRAP 20:
400m run
30 box jumps
Max rep pull-ups without coming off the bar.