CFWoD: 07-17-09

I threw on my linen shorts (shout out to Da-weed) and then Vlad and I headed over to Johnson Park to attack today's WoD. Props to Vlad for coming out, working hard, and providing much needed moral support.

Warm-up:

17:27 run

CFWoD for July 17th, 2009:
As RX'd:

30 x Muscle-ups for time

As I did it:

23 x Muscle-ups
15 x Jump Muscle-ups
20 x Kipping Pull-ups
20 x Pull-ups on the Parallel Bars
25 x Dips
Total Time: ~40:00

Cool-down:

10:30 run
5:00 walk
1:40 hill run