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Monday 7.25.11

24
Jul

Monday 7.25.11

A muscle up is a combination of skill, strength and flexibility. Prerequisites for achievement include 5 strict pull-ups, 10 strict ring dips and a 15 second false grip hold on the rings before even attempting to conquer the muscle up.

WORKOUT Of the DAY:

Strength:

None

Workout:

WOD: “Filthy 50”

50 Box Jumps (20? box)
50 Jumping Pull-ups
50 KBS (35/24lb)
50 Walking Lunges
50 Push-Press (45 lb bar)
50 Knees to Elbows
50 Hyperextentions
50 Wall Ball (20/14, 10? target)
50 Burpees
50 Double Unders

30 min CAP

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