WOD:
1000 Meter Row
50 Box Jumps
25 Toes To Bar
25 Ring Dips
Technique Videos
Be sure to check out this two part series on rowing (1 & 2). There is more to rowing than meets the eye. Also K Starr has an over 20 minute video on how to perfect the box jump with Carl Paoli of Naka Athletics and Gymnastics WOD. Spealler and Chan go over some box jump proficiency tips here. These videos on how to do toes to bar with the Mic'd Instructor and Jason Khalipa are excellent. And finally, Chris Spealler covers the ring dips for you in this video.
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