Monday the 24th of October, 2011

Back Squat 3-3-3+ (70-80-90%)

Rest as needed

5 rounds for time of:
Run 200 meters
10 pistols
5 muscle ups
15 minute time limit

For pistols, scale to wall/beam assisted or box assisted.
For muscle ups, scale to shoot throughs or scale reps to 4, 3, 2, or 1.

SCORES

Challenge of the week
Max thigh slap push-ups in 60 seconds. Must hold elbow locked out while slapping thigh.
Fire breather challenge of the week
Max reps in 3 minutes of ascending dip ladder. Must muscle-up to start dips. Score is highest number of dips.