Thursday - 23JUNE2011

Rx
"Nate"
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2/1.5 pood

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 Kettlebell swings, 2/1.5 pood
**If you don't have 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 Kettlebell swings, 1.5/1 pood
**If you don't have 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 Kettlebell swings
Women 8kg