Thursday - 13JAN2011

Rx
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20/14# ball
12 Handstand push-ups
135/95# Power clean, 15 reps

scaling options
ADVANCED
Three rounds for time of:
3 Muscle-ups
20 Wallball shots, 20/14# ball
9 Handstand push-ups
135/95# Power clean, 12 reps

INTERMEDIATE
Three rounds for time of:
3 Muscle-ups -or- 6 Muscle-up progressions
20 Wallball shots, 14/10# ball
9 Handstand push-ups -or- 15 HSPU progressions
95/65# Power clean, 12 reps

BEGINNER
Three rounds for time of:
3 Muscle-up progressions
15 Wallball shots, 8-12 pound ball
9 Handstand push-ups progressions
15-35 pound Power clean, 12 reps