WOD 2/10/18
Crossfit W.O.D
Skill: False grip hang
Strength: Gymnastic Pull & Push
By Abillity
- Ring Row + Box/Bar dips 5xME
- 5×5 False grip ring chinup + Ring Dips (Add Weight to both if possible)
- 5×5 Strict RMU (add Weight if possible)
- Advanced gymnastics pull-ask coach
MetCon: 4 Rounds for time
400m RUN
10 Ring dips
15 KB Swing
A) HRPU 16/12Kg KB
B) Ring pushup 24/16 KgC) Ring Dips, RKBS 32/24 Kg
D+) 10 KG Weighted Vest- Ring Dips-American Swing 32/24