THURSDAY - 12JAN2012

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2/1.5 Pood Kettlebell swings

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

INTERMEDIATE
Complete as many rounds in 20 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups progressions
8 1.5/1 Pood Kettlebell swings
If you do not have rings to do seated muscle ups use a 3/1 sub of pull ups and dips

BEGINNERS
Complete as many rounds in 15 minutes as you can of:
2 Pull-ups / 2 Dips

4 Downward Dog Push ups
8 1/.5 pood Kettlebell swings