monaday 3.25.13

IMG 0454

Warm-up:

          3rounds (w/bar)

           8 front squats

      8 strict press

      8 bent over row

Skill:

           muscle-ups

Strength:

        front squat: 5rm

        ring row:4x12

WOD:

         12 otm (each min starts with 10 mountain climbers)

         odd: 3 muscle ups

         even: push-ups

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