09 Jan 10
Saturday
Warmup
5 rounds 
5 Handstand kickups
5 ring pushups
3 10 second frog stand holds
10 OHS
10 back extensions

Strength work
Weighted dips 3 sets of 5 reps

WOD
For time
15 GHD situps
20 KTE
25 ab mat situps
30 V-ups
25 ab mat situps
20 KTE
15 GHD situps