Anthony & Danielle 140911

Part I: Pull-Up Technique/Shoulder M.O.B.

Anthony: Bar Muscle-up

3 Rounds

Max C2B/Pull-ups

25/30 DUs

Rest 1 Minute

Part II: Conditioning

Every 5 minutes, for 20 minutes:

Row 500/400 Meters
10 Strict Handstand Push-Ups/Strict Press (50)
10 Ring Dips/5 Stand Dips