Workout of the Day for Thursday 11/6/14

Rest Day or Open Gym WOD:

20 minutes to establish 3 max unbroken sets of ring muscle ups or ring muscle up practice

Use below video for progression and skill transfer practice: http://youtu.be/2xR4L7K5rAs

Bench Press x 10-12 reps
2:00 rest
Barbell bicep curl x 8-10 reps
:60 rest

Complete as many rounds and reps as possible in 5 minutes of:
Row 250 Meters
10/5 Rig dips

Rest 5 minutes

Complete as many rounds and reps as possible in 5 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups