Work Out of the DayMax L Sit HoldMuscle Up Practicethen,110512 Mainsite WODAs many rounds as possible in 20 minutes of:400m run7 muscle upsPost times and rounds to beyond the whiteboard.[nggallery id=291]Metcon WorkoutAs many rounds as possible in 4 minutes of:3 burpees6 kb swings, 53/35lbs9 situpsRest 1 minute and repeat for a total of 5 cycles.  Continue rounds where you left off.  Post total rounds completed to beyond the whiteboard.