Sep 16, 2014

9-17-14 WOD

20 hand release push ups
Run 200
20 Pull Ups
Run 200
20 Split Jumps w/Bar 45/15

Ring Progressions:
Beginner: 5X Static Hold at Top
Intermediate: 5X3 Negatives (Start at top of ring dip, slowly lower to armpits, 1sec hold at bottom)
For those for have RX Dips: Work strict, FALSE GRIP turnovers. 5X3. Finish the rep with a press to the top if you have it.  

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