Thursday, Dec. 31st, 2009

Press
3-3-3-1-1-1

rest 5 min

WOD:
1000m row
50 thrusters
30 pullups

rest 5 min

max duration frog stand
(knees on elbows outside of arms, balancing just on your hands)
max duration handstand hold (normal width)
max duration straight hang on pullup bar