Warm up: Coach’s Choice
Strength/Skill: Spend 10 minutes on muscle up progressions.
WOD: 3 RFT (15 Minute Cap)
200 Meter Run
20 Wall Balls
2 Bar Muscle Ups
*Rest the remainder of the 15 minutes then go immediately into the next workout.
Stimulus/Focus: Push hard in each round. Try to do your wall balls/slam balls unbroken. Choose gymnastics skills that challenge you.
3 RFT (15 Minute Cap)
250 Meter Row
20 Slam Balls
2 Ring Muscle Ups
Cool Down: Athlete’s Choice! Happy Friday!