SUNDAY, OCTOBER 12, 2014

A. FRONT SQUAT 8-10, 6-8 OR 4-6
ADVANCED: @ 30X1 X 4 SETS; REST 2 MIN
BEGINNER: @ 32X2 X 4 SETS; REST 2 MIN

B. MUSCLE UP SKILL WORK


C. 3 ROUNDS FOR TIME:
     TOES TO BAR X 20
     RING DIPS X 8/11
     JUMPING SQUATS X 20  35/45 LBS

NO RING DIPS BUT YOU HAVE SOLID BAR DIPS? DO BAR DIPS.
ONLY 1 OR 2 BAR DIPS? DO PUSH UPS X 10
BEGINNERS: NO JUMPING ON SQUATS, WITH OR WITHOUT A BARBELL