7-10-14

 Thursday 

Choose either low or high rings, not both

3 Rounds of low rings work:
3 Skin the cat
5 Banded MUs or MUs w/ feet on box/floor
15 sec support hold in L-sit

High rings work:
3 x 3 cons. skin the cats 
5 x 1 complex of: 1 L-sit Strict MU + 2 Kipping MUs + 3 Ring Dips + 15 sec L-sit hold at top 

"Cindy XXX"
Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Extra Credit:
3x20
GHD Hip Extensions