11.9.10

PANOS

Front Squat 75%x3x10
225 on 3 minutes-3 varied grip pull-ups in between sets(prone, reverse, wide, rope,ring)

Back Squat 75%x3x3
265

Gymnastics
parallette bent knee planche-l-sit 5x2
Parallette HSPU's head to floor, 1/ minute for 10 minutes

WOD
10 shoot throughs
20 lateral parallette jumps
25 chest to thigh sit-ups
305 run
3 rounds
10:56