Warm up: Coach’s Choice
Strength/Skill: Ring Work: Spend 10 minutes working on ring muscle up progressions.
WOD: 20 Minute AMRAP
100 Wall Balls (20/14)(14/10)
75 Ab Mat Sit Ups
50 Alternating Lunges
25 Strict Push Ups
Max Effort Ring Muscle Ups with Remaining Time
Stimulus/Focus: This chipper will be difficult. Complete the wall balls in large sets. Try to go unbroken on the sit ups and lunges. Break the push ups into small sets and focus on form. Choose a challenging ring muscle up progression.
Cool Down: Tabata Superman Holds