WOD Saturday, 22 September 2012 00:00
Work up to your three rep max weight.
WOD Friday, 21 September 2012 00:00
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
20 rings to chest with false grip
25 abmat situps
15 HSPU w/ knees on a box
20 ring rows
Here's a great demo on this WOD from Dusty Hyland of Dogtown Crossfit:
WOD Thursday, 20 September 2012 00:00
Front Squat 3-3-3-3-3
Work up to a three-rep max for the front squat. Remember, mechanics trumps intensity every time!!
Bonus: Complete 50 double unders or 500 single unders immediately after finishing the last set.
For help on improving our front rack position for this movement, check out this info from the MobilityWOD mastermind, Kelly Starrett: