It is important to note that our heavy days and general strength focus within our entire training program is aimed towards the productive application of strength. That is- when we are adapting to our workouts and becoming physical (and maybe even mentally?) stronger- the changes can be applied to DOING something with the results. It may translate to paddling harder while surfing, adding muscle mass and bone density to help with balance or speed while running or doing other work that life requires.

Push press
3-3-3-3-3-3-3
Post each load to SugarWOD
-then-
One set of max repetition pull ups
-set a new record for max rep pull ups