Warm-up:
3 EASY Rounds of Cindy
Skill: Ring Muscle Ups
Skill WOD:
EMOM for 8 min of:
If outside, 1-3 Muscle Ups.
If inside, 2reps of 1 ring pull-up with hollow body + 1 ring Dip
If athlete does not have Muscle Ups, use highest progression and perform around 5-8reps
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Ring Dips
Deadlift (225/155)
Cool-Down:
Hamstring and Thoracic/Lumbar Stretches
