2011-01-06 Thursday Crossfit LS

5:30am workout
Skill
ring dips
5 reps then add 5 pounds. repeat until failure.
bodyweight, 5, 10, 15, 20, 25, 30. failed on 4th attempt at 30#.

WOD
for time
100 American KB swings
start with 4 pullups then start swinging and then every minute do 4 pullups and go back to swinging until 100 swings are complete.

Results
7:30 with 53# KB

Extra work
15 of each
body levers
pike muscle ups
hand stand pushups (we used stacked weights to get full range of motion, but I could not press up from the lower position. so I did negatives)