Wednesday, June 13, 2012

Strength


Muscle-up Bear Complex x 10 reps
Step off a box if you can't do muscle-ups, or have someone spot you up to the support position.


- or -
3 x 10 Ring Dips (2 sec hold at bottom)

A/B WOD


For Time:
30 KBS (53#/35#)
30 Abmat situps
25 KBS
25 Abmat situps
20 KBS
20 Abmat situps
15 KBS
15 Abmat situps
10 KBS
10 Abmat situps
 5 KBS
 5 Abmat situps

Single Under Challenge


Max reps in 30 sec (4 attempts).  Can you break 100?