Wednesday 12.5.12

3 sets:

AMRAP Bar Muscle-ups

11, 11, 11

Airdyne 1 minute @ 90%

68 RPM

2 min rest

+

3 sets:

AMRAP Kipping HSPU from 4" Depth

14, 15, 10

15 Knees to Elbows

Row 1 minute @ 90%:

averaged 2:05/500

2 min rest

+

3 sets:

AMRAP Strict Ring Dips

14, 10, 8. 

15 Toes to bar

Box Jumps for 1 min to 24" - step down

21, 22, 21 reps

2 min rest