Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Ups & Progressions
WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Air Squats
5-4-3-2-1
Ring Muscle Ups
Stimulus/Focus: The squats and runs will strain your cardiovascular system. Executing muscle ups will be much more difficult when taxed. Find a good progression that challenges you where you are.
Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups