Monday Workout :

042913 (half of WOD)
Buy In:
4 Rounds Not For Time
8 GHD Sit Ups
8 GHD Extensions
8 DBL Unders "best w head up /hands IN peripheral vision/ jump-clench

Metcon :
" intergalactic intervals" (27-52) 3.X 2:1. (. 2 min on 1 min off) - I alternated. ABABAB

A) AMRAP
15 air squats
7 pull UPS (Cycled many butterfly) not more than 4/ kipping to beat clock in later rounds/ tore up rt hand)

B) AMRAP
15 burpees
#135 7 push press (155/115)

Stretch
Banana
Progenex Recovery *3
Hook - (Trigger points traps and shoulders)