Saturday 011013

For time:
1000 meter Row
15 Clean and Jerks
7 Muscle ups

Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

"Sports don't build character. They reveal it."
- Heywood Hale Broun

Russian leg strength routine:
http://www.dynamic-eleiko.com/sportivny/library/farticles001.html