Friday 1/20/12 Workout

SWOD: find new PR on Squat Clean (use 5-3-3-1 or 3-3-3-1)

5 rounds

6 muscle ups (or 2x pullups/dips)
12 KB russian swings (70/53)
100 M run

cool down: 40 GHD situps or 100 ab mat situps

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