3/15/13

Training Group
Prep:
Three sets for times of:
A1. 6 Muscle-Ups
A2. 12 Handstand Push-Ups
A3. 12 Toes to Bar
Rest 2 minutes
R1: 1:01
R2: 1:04
R3: 1:08

+
B1. Bench Press - 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%; rest 2min
235, 255, 275

B2. Weighted Pull-up - 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%; rest 2min
90, 95, 100

+
5min AMRAP of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
R: 4+10+4

10-15 minutes of easy recovery rowing or AirDyne.