10 January 2014

 

GYMNASTICS/SKILL:

RING WORK: DIPS, PUSH UPS, ROWS, HOLDS, SKIN THE CATS, MUSCLE UPS, LEVERS

 

WOD:

5 RFT:

  • 6 PULL UPS
  • 6 SDHP (A: 95/65; RX: 75/55)
  • 6 RING DIPS
  • ROW 250M OR RUN 200M

 

CORE: 

6 x 30 Second L-Sits or Tucks

 

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