Skill/Strength:
Ring Rows & Ring Dips [wmv]
Beginners: Row progression and assisted dips
Experienced: 3 sets of 10 muscle-up transitions, feet on floor
WOD:
5 rounds for time:
• 10 Thrusters [wmv][mov] #95/65
• 20 Sit-ups
• 30 Double Unders [wmv][mov]
