Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: For Time (15 Minutes)
Kettlebell Swing (1.5/1)(1/25#)
RX+: (2/1.5)(1.5/1) and one ring muscle up after each round for a total of 7.
Stimulus/Focus: This workout has a push and a pull. It combines bodyweight gymnastics movements with a little weightlifting. Try to do bigger sets of work, but do not push your body to failure.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch hands at turn around point)
100 Meter Sprint