26 Nov 09
Thursday
Warm-up
5 sets of:
HSPU x 5 reps
Frog stand x 10 seconds

Frog stands with bent elbows. After you acquire your balance and build up to a 1 minute hold the next step is Frog stands with straight arms.

warm-up continued
3 sets of:
Pistols x 5 (each leg): If you can't do a full pistol, do partials on bench and eventually work your way down to the full pistol
Good Mornings x 10 reps use a 45lb bar

WOD
As many rounds as possible in 20 minutes.
400 meter run
25 Ring Dips (If no rings are available sub with 50 push-ups)

Finish with 10 minutes of stretching.