Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Up Progressions
WOD: 16 Minute EMOTM
Even: 100 Meter Sprint
Odd: 2 Ring Muscle Ups
Stimulus/Focus: This WOD is meant to give you time to practice a more advanced CrossFit gymnastics skill. Find a progression that challenges you. Run fast. Practicing the skill while taxed cardiovascularly will make it harder and force you to rely on form and technique.
Cool Down: ROMWOD