5 Sept 2013

Warm Up

1 minute of burpees, 1 minute of air squats, 1 minute of pull ups, 

1 min of flexed arm hang, 1 min of press with light weight, 1 min of HSPU’s, 

samson stretch

Skill

Muscle Up work for 10 mins led by coach

 Handstand work for 10 mins led by coach

WOD

3 Rounds for Time: 15 Handstand Push Ups, 30 Kettlebell Swings, 5 muscle ups, rest 1 minute