11-28-14

AM

A. Muscle up. 10 for time. 5 min rest. X2 (6:41, 7:35)

B. Snatch grip DL. 3 reps x 4. 2 min rest. (175, 185, 195, 205)

+

12 min amrap

2 strict pull up 15#

2 strict hspu
11 rds + 3
rounds 1-7 then 9 and 10 were unb roken with HSPU.  used ab mat only

PM

30 sec kipping pull ups (15, 16, 16, 16, 16)

30 sec hand release push up (15, 13, 14, 14, 13)

30 sec airdyne (13, 11, 11, 13, 13)

90 sec rest

X5