Summer programming: Day 30

Johnny Law finishing his newly improved push ups as The Bean Counter waits to be tagged in. They won the challenge together, but who will get their shirt first?

WOD

10 muscle ups

15 hand stand push ups

155 lb. Squat Cleans x 20

Run 550m

Scale:

20 Body Rows, 20 Dips

Kick to Handstand (Accumulate 45 seconds of holds)

Weight by individual x20 Squat Cleans

Run 550m

Post WOD challenge: Max time plank hold

Handstand intro:

wmv

For anyone still confused about the difference in the cleans:

http://www.youtube.com/watch?v=ZVpsiAtVx7s

Power is first, squat is second.

30 "muscle ups" for time. Yes this is cheating, but its amusing and impressive:

http://crossfitperu.com/wp/wp-content/uploads/2010/01/CrossFit_Mizar30MUpButterfly.mov