Thursday the 6th of August, 2009

"Kurt loves the abuse"

***J-ME is 22 years old today. Happy Birthday Girl!***


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.


DS said...

whats the sub for muscle ups if you cant do 1

DM said...

between 2 and four pull ups and dips each.

PANOS said...

Also If you have pull ups and ring dips consider feet on floor muscle ups, feet on a high box or jump muscle ups as well. That way you can work on the transition. Both will do but dont always do one over the other. Remember constantly varied.

Slim Biscayne said...

Jamie's Birthday Party

11 p.m. @ the Vagabond
text Dominic to get on the list 786 200 0225

Pre-game drinks at Jamie's Apt. text her for directions 786 200 0225

The Vagabond
30 NE 14th street
Miami, FL

DIBO said...

Rest day as rx'd. happy birthday jamie!

2fit2cross said...

8 rounds plus 2 muscles ups
swings were russian not american.

i should have scaled the hspu and used a mat, but sometimes you just have to go for it.

Wesley said...
This comment has been removed by the author.
Wesley said...

12 rounds- swings were also russian

first 10 rounds unbroken, last two HSPU broken up

DM said...

great job wes!
happy b day j-me!
rest day as rx'd
water basketball, 25 meter races in the pool with bro in law x6

Slim Biscayne said...

Rest Day

Defend305 said...

Joey G.

Rest day, should of worked out because right after "Karen" WOD I had Andiamo's. Bad for the gut but good for the soul. Should I even be writing I had Andiamo's? This conversation never happened and will self destruct in 3..2..1