8/30/12

Skill:  Toes to bar / Hanging knee raise; 10 minutes.
*beginner works on just getting their knees up to their chest without
swinging their legs.
**everyone else work on kipping toes to bar.

then:

For time:
Run 400m
25 Ring dips
Run 800m
15 Ring dips
Run 1600m
10 Ring dips