Saturday 030111

For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 reps

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 T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.