WOD

Tuesday, October 10th

10/10/2017

Warmup:

3x through:

  • 5 KB Strict Press (each side)
  • :15s L-Hang
  • 5 Lunges (each side)

Skill:

'Ring Muscle Up Work'

1) Alternate between the two for 3 total sets of:

  • 5 Russian Dips or Russian Pushups
  • 5 Ring Transitions

2) 1 X ME Ring Muscle Ups

  • Perform one max set, scale w/ the following:
    • Strict Pullups
    • Strict Chinups
    • Strict Ring Rows

3) 3 X 50% of ME set of Ring Muscle Ups

  • i.e. if you performed 10 Ring MU - perform 3 X 5 Ring MU

WOD:

AMRAP in 8 minutes of:

  • 8 Wall Balls (20/14)
  • 4 Toes to Bar