“thursday 7.11.13”

IMG 1443

Warm-up:

          3x 5 transitions 5 ring dips 5 pull-ups (bw)

Skill:

           muscle-ups

Strength:

        front squat: 5-5-5-5 ascending

        pull-ups: 5-5-5-5 ascending

WOD:

         8 muscle-ups

         30 squat cleans (115/80)

         8 muscle-ups

"You will never find time for anything. If you want time, you must make it."

-Charles Buxton


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