Tuesday - 4JAN2011

*day 57: Burpee Challenge*

Rx
"Nate"

Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2/1.5-Pood Kettlebell swings
*If you do not use rings to do muscle ups use a 5/1 sub of pull ups and dips

scaling options
ADVANCED
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2/1.5-Pood Kettlebell swings
*If you do not use rings to do seated muscle ups use a 4/1 sub of pull ups and dips

INTERMEDIATE
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5/1-Pood Kettlebell swings
*If you do not use rings to do seated muscle ups use a 3/1 sub of pull ups and dips

BEGINNER
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg/8kg Kettlebell swings