1-16-13

Warm-Up

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
3x10:

Overhead Squat with PVC
Sit-up
Pull-up
Dip

Skill

Muscle Ups

Strength

Front Squat 3RM

Metcon

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

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