Skill/Strength:
Ring Rows & Ring Dips [wmv][mov]
Beginners: Row progression and assisted dips
Experienced: Muscle-up practice. Transitions with feet on floor. Warm-up for WOD.
WOD:
5 rounds for time:
• 5 Thrusters [wmv][mov] #155/105
• 5 Muscle-ups [wmv][mov] OR 12 Pull-ups
• Run 400 meters
