Saturday 7/9/11

Warmup
Run around the square, then:
15 minutes
5 Dead hang pullups
5 Ab wheel rollouts
10 Single arm Kettlebell Floor Press
10 Turkish Getups

Skill
Kipping Pullup Practice
Power wheel crawls

Conditioning
5×400 yard run
rest 2:00 between efforts
*after the first run, for every second you come in slower on subsequent efforts there is a 2 burpee penalty (performed after all the runs are over)