WOD - 091117

Complete the following:

3 sets of: MU, forward roll to hanging L-sit, Crank, Half Reverse Crank, MU, 15 sec XR Support Position

3x5 Tempo German Hang Pulls

Finish the workout with 2x10 Wall Extensions.

notes:

1) Rest 3-5 minutes between ring strength sets.

2) Use a 42X Tempo for the German Hangs; 4 sec descent, 2 sec hold, then pull quickly into the ascent. Rest at least two minutes between German Hang Pull sets.

3) As much as possible, the ring strength series should be performed as a single set, uninterrupted by stops or rests.

4) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition

5) Adjust the body position used during the Cranks, Half Reverse Cranks and German Hang Pulls to suit your current strength levels.

Idos squat, wrist and shoulder routine to warm up

3 sets of: MU, forward roll to hanging L-sit, Crank, Half Reverse Crank, MU, 15 sec XR Support Position

1st set 1st MU good and 2nd MU no transition, stopped and reset

2nd set both no transition

3rd, 1st good and no second

crank was advance tucked

reverse was 1/4 lay

did rolls, which was nice since when I was doing these regularly I never felt comfortable

3x5 Tempo German Hang Pulls

last set was 3 reps

did not do wall extensions. Thought it was wrist pushups and figured I had that covered in the warm up. Realized afterwards I was wrong