Tuesday – December 15th, 2009

The will to win is nothing without the will to prepare.


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.

Post impressions to comments.

Email or call me for modifications.

Endurance Workout…

3+ hours after Mission CrossFit or Main Site WOD.

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

15min Time Trial:

Cover as much Distance as Possible.

Don’t Stop Here

More To Explore

Tuesday June 2nd, 2020 (20200602)

Level 1 “Fran” 15-12-9 Ring Rows Thrusters (33/22#) Level 2 “Fran” 21-15-9 Ring Rows Thrusters (44/33#) Level 3 “Fran” 21-15-9 Pull Ups Thrusters (65/45#) Level