WOD | 07.12.2017

AFAP (As Fast As Possible)
30 KB snatches L 24/16kg
30 KB Snatches R 24/16kg
800m Run
10 Bar Muscle Ups

Strength WOD:
A> Practice Gymnastic Swing with pull to hips
*No turnover attempts!
B> 4×4 Russian Dip on Boxes
C> 4×3 Ring Pull Up negative, with false grip
D> 4×8 Ring Push Up (Tempo 42X1, if possible)
*Adjust the Rings to height to allow the chest to pass below parallel

Homework
A> Strict Ring Pull Up 3-3-2-2-2-2 (to Sternum and with false grip is preferable)
B> Strict Ring Dip 4-4-3-3-3-3