WOD 23.12.17
1 Set: False Grip Pull up Hangs 10 to 30 seconds
4 Set: 3 Ring Pull up at a slow speed (palms facing away from you)
4 Set: 5 Ring Dips (pause at top between reps)
5 Set: 5 Baby Muscle up at a slow speed
10 Round
30 Double Unders
2 Strict Muscle up
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