11/6/14
Strength/skill: Tabata
Dead hangs and Ring dips
4 rds each/alternate movements
*spend 8-10 min on the bar. Work your kip/butterfly/muscle up progression etc..
Wod:
60 wall balls
50 HR push ups
40 box jump overs 24/20
30 kb snatches 1.5/1
20 hspu
