CrossFit WOD 2/14/17

Ring Work

Can not do Muscle ups:
For time:
30 Burpees
— then —
3 rounds of:
15 Ring Dips
50 Double Unders / 150 singles
15 Hand Release Push-ups 
— then —
30 Burpees

Advanced that can do Muscle ups:
5 rounds for time of:
7 Muscle Ups
21 Burpees

**If you can use the rings do so but if not and you can do Bar Muscle-Ups that is fine as well. But practice should be on the rings. 

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