Wednesday, May 1, 2013

 A. Benchmark "Jackie" See Feb 12, 2013, March 10, 1012, Oct 21, 2011

1000 meter row
50 thrusters 45 lbs
30 kipping pull ups

Rest 10 minutes.

B1. Lizard walk x 1 gym length x 4 sets


B2. bridges x 4 reps x 4 sets


B3. Muscle ups -
Advanced: 1-5 strict with or without forward roll
Intermediate:  1 with a small spot
Beginners: transitions x 15 reps