12/04/2014 (M, G)

Main – CROSSFIT

(No Measure)

Muscle up progressions,

Low hang rings

+

Ring Dip demo

Metcon (AMRAP – Rounds and Reps)

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

Metcon (Time)

Wod 2

1) runs 200m

2) rests

complete 800m as a relay.

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