1.) Kip to horizonal.
2.) Sit up hard.
3.) Pull up and over the rings.
4.) Vertical forearm before the dip.
5.) Full lockout of elbows
6.) Maintain false grip. Drop. Repeat.
Simple, eh?
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WOD
9-6-3 reps for time:
muscle-ups
cast wall walks
handstand pushups
Holy gymnastics Batman! Execute your movements well technically and efficiently: up & over the rings, keeping the body-line extremely tight, and the triangle concept!
Post time to comments.
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"Form vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]
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