11072012

SWOD

25 Hollow Rocks
25 Hip Thrusters (weighted)
25 Sit-up (GHD)s
25 Reverse Hyper (Louie Simmons)s (Weighted)
25 Plate Twists (15)kg
25 Back Extensions (Band)

This is not a timed workout.

WOD

3 rounds of:
5 Pull-up (strict)s (Weighted)
5 Bar Dips
5 Push-up (rings)s
5 Ring Rows (False Grip)s
5 Ring Holds
5 Ring supports
5 Muscle Up Progressions

This is not a timed workout.

Log results online (Beyond the white board