Tuesday 7.30.13

CrossFit Games champions Rich Froning and Samantha Briggs.
Affiliate Cup champions Hack's Pack Ute and Spirit of the Games recipient Kristan Clever.

Skill:  Take 20 min. to work on your Muscle Up (Bar or Ring)

WOD:  5 rounds for time:
-8 Ring Dips
-8 Power Snatch (95/65#)
-8 Chest to Bar Pull Ups

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Wednesday 6.26.13

Just like all skills we do, even if you can't do it just getting up there and practicing will benefit you.  I didn't get my bar muscle up last night, but my back is nice and sore and I know it got worked

Skill:  Muscle Up practice - Bar or Rings

WOD: For time:
- 2000m Row
- 100 Abmat Sit Ups

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