WOD Sat 052513

Warm Up
10 False Grip Ring Row
10 Ring Push (with side extensions)
10 Squat
10 Sit Up
10 Sampson Stretch (each side)
3 Rounds

Gymnastics

30 Muscle Ups
0r
10 Pull Ups
10 Dips
10 MU Transitions
4 Rounds

5 Single Leg Squat (each leg)
5 Toe To Bar (slow/controlled)
5 Hand Stand Pike Press
5 Rounds

15 Sampson Stretch
15 Butterfly
15 Frog
15 Straddle
15 Bar Shoulder Press
3 Rounds

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