Bring Your Gloves


Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps (kipping ok)
Run 800 meters


Pull-up: Assistance Band, Ring Rows, Body Rows

Ring Dips: Assistance Band, Ring push-ups, Matador Dips, put bottom of ring at shoulder height and jump and press into them, Elevated Push-ups. 

WOD Demo at CrossFit Maxim - video [wmv] [mov] [HD mov]

WOD Demo with Dragon CrossFit - video [wmv] [mov] [HD mov]