Wod 1/13/12

Run 800m @50%
10 min practice alternating b/w
L-Sit
Ring HSPU
HS walking
chest to bar chin ups
Run 800m @60%
10 min practice alternation bw
bar muscle ups
front/back lever descents on bars/rings
double unders
box jumps
Run 800m @70%
10 min practice turkish get ups with bar (light...no heavier than empty 45# bar)
Run 800m @50%