May 5, 2012

A. Pull-ups
  Beginners: AMRAP RING ROWS in 30 sec, rest 2 min x 5 sets  
  Intermediate: AMRAP kipping pull-ups in 60 sec, rest 3 min x 5 sets
 Advanced: AMRAP Chest to bar kipping pull-ups in 60 sec, rest 3 min x 5 sets


B. 20 double unders
     30 ft lizard walk
     20 double unders
     rest 2 min
     6 sets