WARM-UP

 
WOD: 

1, EMOM 8:                                      
ODD: 2-3 Kipping Pull-Ups (this is the best way to practice the movement)    
EVEN: 30sec Ring Dip Hold                    

2. 3RFT:          
40sec on, 20sec rest max rep of:                              
Hanging Leg Raises                    
Hand Release Push-ups            
Ground to Overhead                    
all Sit     

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