WOD

Tuesday, October 3rd

10/03/2017

Warmup:

3x through:

  • 10 PVC Passthroughs
  • 10 Beat Swings
  • 10 Sotts Presses
  • 10 Good Mornings

*start with a PVC - if you'd like you can advance to a barbell*

Skill:

'Ring Muscle Ups'

1) Superset the following for 3 sets:

  • 10 Russian Pushups
  • 10 Ring Transitions

2) Once completed you may perform 3 X 3 of the following:

  • Strict Ring Muscle Ups
  • Strict Pullups
  • Strict Chinups
  • Ring Rows (obviously strict)

WOD:

3 X 4:00 Running Clock:

  • 400m Run
  • ME Alternating DB Snatches (50/25)

2:00 Rest between rounds!