2.13.12-Monday

PANOS

AM

20 calorie row

12-9-6 OHS 95lbs

5 seconds ring L-sit

Ring HSPU 3,2,2,2,1

L-sit

11 seconds x 5 rds

PM

ME front squat 

305 x 1

325 x 1

325 x 1

WOD

7 rounds

7 front squat 165lbs

7 C2B pullups

5:06

Need to do this one with other people. 

Romanian Deadlift
165 x 8
225 x 8
255 x 8 (off blocks)

Reverse Hyper

50 x 10

70 x 10

70 x 10

Muscle transitions 15 reps sprinkled throughout workout


Push-ups

Chad I loved your comment on Saturdays WOD. However the calling out the black prowler is racist and I object!!!!