Muscle up progressions,
Low hang rings
+
Ring Dip demo
Partner Wod**
12:00 amrap
1) works
2) holds plank
Row10 cal
30 Ring Dips
30 sit ups.
scale dips to 2x hand release pushups
@ 12 minute mark begin wod #2
Wod 2
1) runs 200m
2) rests
complete 800m as a relay.
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