CrossFit Metropolis – WOD
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
In honor of U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, was killed by enemy fire on September 5, 2009
To learn more about Meadows click here
20 ring dips
20 lowers from an inverted hang on the rings, slowly, with bent body and straight arms
30 handstand push-ups
35 ring rows
*Include practice for the muscle-up, ring handstand push-up, and/or straight body lowers from inverted before attempting the prescribed reps.
20 ring rows
20 band assisted ring dips
60 second hollow hold
35 inclined ring rows
40 knee push-ups
*Include practice for the kip, handstand, and or hanging tuck raise before attempting the prescribed reps.
Note: This workout is not a metcon. Today is more about developing skills that are at the very edge of your comfort zone than it is about sweating or building muscle.