A lot of stuff

Back on Saturday I started with heavy bench and topped out at 265.  Then I did the following from the gymnastic and football sight:

Ring Strength series

A) 4 Series:

• 8 Ring Push ups ( Always finish Rings turned out)
• 5 ring flys, ( Straight arms )

B) 5 series:

• 5 Jumping Butterfly mount /uploads/gymnastics/file/IMG_1449(1).MOV
• 6 Ring Dips ( Strict )
• 3 Chin ups

WOD

10 KB Swings - 2 pood
15 Toes to Bar
Sprint 25 yards

*Rest 45 seconds between rounds

I don't remember the time.  I just know it was a great workout and I loved it.