23 July 2009
Thursday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension

WOD
For time

200 meter run
21 x Ring Dips
21 x Alligator push-ups: Do a push up, walk one hand forward, do another push up, walk the other hand forward, do a pushup, etc. (go to link below for demonstration)
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar: pull your entire body over and around the pullup bar, similar to skin the cat, but your body goes over the bar instead of under it. (Substitution for the flip is 5 knees to elbows)

200 meter run
18 x Ring Dips
18 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
15 x Ring Dips
15 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
12 x Ring Dips
12 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
9 x Ring Dips
9 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

http://www.mtnathlete.com/subpage_details.php?subpage_ID=325&page_ID=14

Finish with 10 minutes of stretching.