Tuesday 12-09-10 WOD

Plank x 30 seconds

Upper-body pulling
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3

5 Rds Bas All Around

Pull ups (dead hang)
Box Jump Burpees
21- 15 -9
For time: