Saturday, December 12 2009

3 rounds of:
   10 muscle-ups
   10 deadlift at bw
3 rounds of:
   10 Offset ring pullup (5 ea. arm)
   20 squats
5 rounds:
    5 lower slowly from inverted hang hollow body (i.e. try to lower into a front lever)
   10 ring pushups
5 rounds:
    8 ring rows, feet on SB
   12 KB swings 70#