WOD Sat 090713

Warm Up
5×5
Ring Row
Ring Push
Shoulder Mobility (First Rib/Pass Through/Band Pull Apart/Bridge)

Gymnastics
10 Muscle Ups + Forward Roll
10 Pull Over + Forward Roll
5×5 Parallel to Bar
10 1 Arm PushUps

or

8×3
Pull Ups
Dips
MU Transitions

5×5
Ring Push Up
Ring Row
MU Transition
Toe To Bar (slow/controlled) (Knee to Elbow, V-Up,V-Tuck)

One Arm Push Up Progression

15 Sampson Stretch
15 Butterfly
15 Frog
15 Straddle
3 Rounds

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