13/01/12

13/01/12

A) Front Squat

90x5x2
90x7

B) Weighted Pull Up 3xME - 10kg weight vest
10
10
14

C) Main Site WOD

For time
25-20-15-10-5 GHD Sit ups
1-2-3-4-5 Muscle ups

9.19 rxd

Muscle ups break down
1-2-3-3,1-1, 1, f, 1, f, 1, f, 1