Friday, September 24

Skill:

Kipping Ring Dips

Strength: Gymnastics Strength (16 of 20)

Pull-Up:

Kip Drills 4x8

Banded Pull-Up Negatives 10x1

Muscle-Up:

False Grip Active Ring Hold: 2xME

Elevated Ring Rows 3x5

Banded Tricep Extensions 3x20

WOD:

“Elizabeth”

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip (Static/Bench/Box Dips)