Neighborhood Ninja!

1/1/13 < -- whaaaaat
AM
3 mile walk no time

PM
Tuck Planche Hold
10, 10, 10, 10, 10, 10

Tuck Front Lever Hold
10, 10, 10, 10, 10, 10

Superset
Korean Ring Dips
3, 2, 2, 2, 2, 3, 2, 2, 2
Tuck Front Lever Pulls
3, 3, 3, 3, 3, 2, 2, 2
Bulgarian Split Squat Box Jumps (21 inches)
3, 3, 3, 3, 3, 3, 3

Conditioning
5 rounds for time:
5 100lb atlas stone clean and twist
5 DB burpee clean and press (50lb DBs)
TIME: 8.25

1 mile run: 7.47
1 mile run: 7.47
1/2 mile run: 3.50
1/2 mile run: 3.52

Front levers were a little more difficult today.  The dips were very hard.  I found it extremely difficult to keep my hands turned out throughout the entire movement.  I got better at it halfway through but it was still difficult.

Running sucked.  I'm just getting back into it so it was of course difficult.  My lungs were okay but my legs were protesting the whole time.  They feel cumbersome, slow, and uncoordinated.  I wanted to do sub 8 on the miles and sub 3.45 on the halves.  So success on the miles.  Fail on the halves.