13th-18th October 2010

13th
10:15 (ABW)
A1 XR front lever (flat tuck) x6x5s
A2 Single-arm pushup x3x6/side (2nd rung)
A3 XR front lever row (tuck) x3x5
A4 QDR x3x10s/side

15th
10:30 (ABW)
A1 Adv. frog stand x3x10s
A2 XR Bulgarian dip x3x4
A3 Plyo pullup x3
A4 SLS x accumulated 5 reps/side

18th
10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x5,3,3
A3 BTN pullup x3x5
A4 Shrimp-A x3x3/side
A5 BB rollout x3x10
A6 Handstand x3x10s
B1 Hang clean 60x3x5 / B2 Burpee x3x5 [4'30"]
S1 MWOD