WOD: 2-6-13

Skill: Muscle Up: Ring Dips

Warm Up: 4 rounds of:

8 strict Ring Dips (hold 2 seconds on the bottom and top of each rep)
8 strict Toes to Bar (hold 2 seconds on the bottom and top of each rep)

WOD L1: 10 min AMRAP of:

10 Burpee Pull Ups
20 Kettlebell Swings (24/16)

WOD L2: 10 min ARMAP of:

4 Burpee Muscle Ups
20 Kettlebell Swings (32/24)


Have you ever help a Toes to Bar at the top?…

Today’s workout will feel incredibly fast.  In each of the exercises you are going to be covering a long range of motion in very little time.  Each set will (should) go by quickly enough that you will constantly be moving from one thing to the next.  Be sure to keep your stay tight and keep your form on point to stay in a good position throughout the WOD.

Because they are pretty hard,



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