Ran out of time due to gymnastics certification at lunchtime. I planned on doing two 10 minute amraps, but I was going to run over the lunch period, so I had to cut the amraps down a little bit, and then had to do some work. I still got some good work in for some more skill movements. Also, after did some skill practice with the kipping swing for the muscle up, and will be intergrating some strict muscle up training into my work. I figured I would practice strict muscle ups 3 times a week. I was shown a good way to properly practice the strict muscle up, by putting tape in between your feet, to ensure you are not kicking your feet forward, and allowing you to keep everything tight in the middle and under your center of gravity.

Sunday, December 11th, 2011 Workout of the Day:
A. AMRAP 8 Minutes of:
3 Elevated Handstand Push-Ups
7 Toes to Bar
15 Double Unders
*Rest 3:00 Minute*
AMRAP 6 Minutes of:
5 Chest to Bar Pull-Ups
8 Pistols
5 Box Jumps @ 36 inches