Monday 1/04/09 Mark's Wod

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

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3 Clean and Jerks (185)
6 Burpees
9 Pull ups

5 Rounds For Time: