05-19-2012

WARM UP:
Dynamic stretch
3 rounds:
3 false grip ring pull up
3 Handstand push ups

WOD 1:
OMEM-15 min
5 Front squats (205)
5 Weighted dead hang pull ups

WOD 2:
Linda 6:37 (10-1)
DL- 225
Bench-205
Clean- 185
5 min rest then...
Amanda 5:11 (9-7-5)
Muscle up
Clean (135#)

After party:
Foam roll and PNF stretch