
Tuesday - 130923
CrossFit WOD Skill: Ring Muscle-ups Every 1:00 x 12:00 1. 30-40 sec ring support hold 2. 10-20 Ring Kip Swings / Hips to Ring / Ring pull-ups 3. 3-5 Ring toenail Transitions / Ring muscle ups 4. Rest Metcon: 4 RFT 400m Run 20 Wallballs 10/6kg 15 Hang Power Cleans