Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app.
8' off the ground and the second 4" off the ground.
WOD demo : http://media.crossfit.com/cf-video/CrossFit_InversionAndDescents.wmv
F.W.O.D
100 m plank walk
Watch plank walk on: http://gymnasticswod.com/content/b00031a
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