11.5.13

TUESDAY

warm up– 10DL, 10HC, 10HSC, 10PJ…45/15

Strength:

3x20m Hand over Hand Rope Sled Pull

Olympic:

3×5 Hang Squat Clean (singles @ 70%)

Gymnasty:

3×5 Eccentric L-Sit Ring Muscle Ups

(From the top of the MU, obtain the L-Sit and slowly lower into the bottom position with approximately a 4 count)

Metcon:

Explode WOD