Day 2 Muscle up, L-sit, WC, Rowing

Three sets of:
Muscle-Ups x Max Reps
(Please video and send one of these sets.)
Rest 90 seconds
L-Sit x Max Hold
(note time held for each set)
Rest 90 seconds

Muscle-Ups = 21, 8, 7 = 36
L-sit= 13,13,15 = 41

http://www.youtube.com/watch?v=tKapGALIsQ8&list=UUXry1f6gzuVWwGj5-B03JZA&index=1&feature=plcp




For Max Reps:
3 Minutes of Double-Unders
Bud: 221 reps


*shoulders got smoked quick, first 111 unbroken then a few sets of 15-30 kept missing because my hands were to wide.
I did reps 176-221 unbroken


Six Minute Capacity Test:
12 Pull-Ups
12 Burpees
12 Box-Jumps (24")

TOTAL ROUNDS + REPS= 4 rounds + 25 reps
Pull ups were all unbroken
Burpees were slow, only jumped about 2 inches off the ground.
used games style box jumps with the open hips on box.


Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30

1.169
2.176
3.171
4.172
5.164
6.167
7.171
8.167

Total Meters = 1,357