Ron gets deep on the rings

Ron shows good flexibility and gets deep while doing ring flyes. 

Ring flyes: This exercise is similar to dumbbell flyes except you are utilizing your own body weight for resistance. Begin in push up position. Extend your straight arms out to either side of your body. Lower your body until your chest is approximately level with the rings. Repeat.

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Recipe Of the Day: Chicken and apples

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WORKOUT:

OFF DAY

Got rings?

Ring Rows: A ring row is an excellent drill to progress an individual toward a pull up. How do you do them? Start with the rings at just above shoulder height. Grab the rings and lean back until your arms are straight, to place tension on the straps. Keep your body straight and tight and pull your shoulders to the rings. As strength increases, begin to lower the rings so that your body is closer to being horizontal when you lean back.

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Recipe Of the Day: Making dried fruit

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WORKOUT:

PART I
4x10 SLDL

PART II
4 ROUNDS
20 HP
20 (10/side) DB snatch
20 Weighted crunch
20 Pull Overs

Betty Lou, Stacy, and Andrea working hard on ring rows (after Wednesday's WOD)
Today's links: 
http://liveprimal.com/LPrecipes.pdf
http://www.jayrobb.com/default.asp