WOD 15/12/15
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull by ability:
1) 5×5-10 Ring row
2) Strict pull ups – Establish max reps of strict pull ups
3) Weighted pull up – establish 2rm
4) Rope Climbs – max reps of unbroken rope climbs
Technique: kipping ring dips
MetCon: 12 min AMRAP
5 Bar MU
10 Ring dips
15 Hollow rocks
1) 10 Jumping pull ups – HRPU – hollow rocks
2) Pull ups – bench dips – hollow rocks
3) Chest-2-Bar pull ups – Ring dips – hollow rocks
4) Rx’d
