Warm-up: Coach’s Choice
Strength/Skill: Ring Work/Review the Movements
WOD: For Time (20 Minute Cap)
50 Air Squats
25 Ring Rows
40 Air Squats
20 Toes to Rings
30 Air Squats
15 Ring Pull Ups
20 Air Squats
10 Ring Dips
10 Air Squats
5 Ring Muscle Ups
Stimulus/Focus: Opposing muscle groups. Basic and advanced movements. Time to play on the rings. Try to do all squats unbroken. Break ring work as needed, but try to do large sets.
Cool Down: ROMWOD