workout of the day

Wednesday 140101

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Five rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 reps

There should be no bend of the leg or hip in the strict ring dip.

Post time to comments.

Dan Bailey, 12:49 - video [ipod] [mov] [HD mov]

Learning the Backward Roll to Support, with Greg Glassman - video [ipod] [mov] [HD mov]

First 500 athletes to complete a backward roll to support will receive a commemorative t-shirt. Upload video to YouTube and post link to comments.

*Prior to attempting, athletes should be able to complete 5 strict muscle-ups and a back lever.