Warm up: Coach’s Choice
Strength/Skill: Ring Work
Stimulus/Focus: Spend 10 minutes working the muscle up skill. Choose a progression and a rep count and complete that EMOM for 10 minutes.
WOD: For Time (12 Minute Cap)
21-15-9
Dumbbell Thruster (50/35)(35/20)
Shuttle Runs
Stimulus/Focus: This will be a tough workout. The dumbbells are heavy, the movement is challenging, the runs are exhausting! Break your thrusters up into no more than 3 sets per round. Find a pace and maintain it on your shuttle runs. Have fun!
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions