Friday, October 11, 2013
AM:
21-15-9 reps: not timed
- ring dips
- box jumps
4 Rounds: not timed
- 10 ring rows
- 10 KB swings
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PM:
3 Rounds with partner: not timed
- 7 KB clean and jerk per arm
- 4 muscle ups
- 10 weighted push ups
Pull ups: weighted
- 5 reps
Push ups: weighted
- 5, 5, 5 at decreasing weight (no rest during round)
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