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September 4, 2012

1) GWOD from 8/31

2) Gymnastics Warm-Up:
Complete three rounds, not for time, of:
Muscle-Ups x Max Reps
*L-Sit x Max Hold
Pistols x 5 each leg

*Test how long you can hold an L Sit with straight legs and your heels above your bottom (legs parallel to ground).

3) Weigted Pull Ups
1 set x 4 reps
1 set x 3 reps
1 set x 2 reps
3 sets x 1 rep

4) 2 rounds:
20 x GHD Sit Ups

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