Pull-up / Dip Ladder with Core-Met-Con

07/19/09, CFP, 1230

Warm-up
Jog 1/2 mile
3 rounds
5 pull-up
5 ring dip
10 squat (reg, wide, narrow)
5 GHD sit-up
5 Hip extension

WOD
Pull-up Ladder*. 13 min/
2 minute rest.
Ring Dip Ladder*. 12 minutes/
2 minute rest
3 rds 20 GHD Sit-up with 20 Hip Ext
9:04

Ladder. Complete specified number of reps every minute. Start with one rep and add one rep every minute. 1 at min 1, 2 at min 2, 3 at min 3, etc..

Post work-out nutrition.
small protein shake
1 scoop (25 g pro, 3 g car)
1 cup milk (8 g pro, 11g car, 8 g fat)
Total: 33 g pro, 14 g car, 8 g fat)