Warm up: Coach’s Choice
Strength/Skill: Ring Work
Spend 10 minutes on the rings: Dips, ring rows, ring push ups, toes to rings, ring pull ups, muscle ups.
WOD: Metcon
30 Minute Partner AMRAP – You go, I go
100 Meter Run
10 Wall Balls (20/14)(14/10)
1 Ring Muscle Up
Stimulus/Focus: Have fun with a friend! Each round counts as 12 reps (the run is one rep). Each partner marks a round after he/she finishes the work.
Cool Down: Partner Choice