Warm-Up: Coach’s Choice
Strength/Skill: Ring Skill Work: Find a Challenging Progression for the Workout!
WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest)
2 Ring Pull Ups
5 Hand Release Push Ups
10 Ab Mat Sit Ups
RX+: 2 Ring Muscle Ups, 5 Handstand Push Ups, 10 GHD Sit Ups
Stimulus/Focus: Find scales that challenge you. There is no mixing and matching of RX and RX+. Aim for 3 rounds each time. You will have a separate rep count for each AMRAP (17 reps per round).
Cool Down: Tabata Bottom to Bottom Squats