Pull and then push some

ACTUAL WORKOUT ON: 20110402 SATURDAY

30 Muscle Ups for Time, I subbed 4:1, Pull Ups, Dips

Did first 50 pull ups strict, first 50 dips strict, Rx'd - 9:05

Then finished other 70 pull ups/dips kip..and I forgot to write down my time..I'm thinking it was around 7 something..not sure tho

Finished with some Ammo Can Style lifting..except using no legs..straight shoulders..

#40 dumbbell
20 Reps
Rest 1 min
20 Reps
Rest 1 min
15 Reps
Rest 1 min
15 Reps
Rest 1 min
10 Reps
30 Sec Rest
10 Reps
30 Sec Rest
10 Reps
30 Sec Rest

*Prepping for AC lift on CFT, still haven't perfected my score on that..workin on it tho..doing the AC lift's after all the other shoulder work with pull ups and dips worked out well..shoulders dead!