WOD | 21.12.2017

AMRAP in 26′
400m Run
15 Toes To Bar
12 pistols
9 Ring Dips
6 Burpees

Strength WOD | 21.12.2017
A> Practice: Gymnastic swing with momentum and pull to hips. Keep arms straight.
B> 4×8 Ring push up w/ turnout
C> 4×5 False Grip Ring Pull Up Negative. Try to have a stop before the negative starts.
D> 4×2 Ring Dip

Homework
A> Practice: Muscle Up Toe Nail Spot, by now feet should feel barely utilized. Elbows should be tight, and control throughout.
B> False Grip Ring Pull Up 5-4-4-3-3-2. Pull freaking low.
C> Ring Dip: 6-5-4-3-3-2. Go to your deepest Dip.