promise.

never promise, even by implication, without fulfilling your promise.
the only acceptable alternative to completing an undertaking id to over-fulfil it.
to betray any promise, explicit or otherwise, will harm you more than it can harm anyone else.

~Idries Shah


warm-up:
pull ups, med ball games

workout:

20x ball slam - deck squats + 45yd bear crawl + 20x pull-ups
15x ball slam - deck squats + 45yd bear crawl + 15x pull-ups
10x ball slam - deck squats + 45yd bear crawl + 10x pull-ups
5x ball slam - deck squats + 45yd bear crawl + 5x pull-ups

15 rounds: push press w/ bar, 20 seconds work/10 seconds rest, bar may not be set down during rest

pull-up ladder 1-7

-b: 12:06 (25# med ball)
c: 21:45, did double weighted sit ups (40,30, 20 ,10 @ 25#) and burpees
JH: 14:06, 15#med ball, half pull-ups, half burpees
j: 14:10, 20# med ball