3/9/08 Sunday

Warm Up!

Main Set:
L3: 5 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats

L2: 3 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats

L1: 2 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats

Seated Muscle up

Start slightly behind the rings. Pull hard and fast

Transition into very low dip. Press it out to support position.

Happy Training

Rayne