11-11-2022
FITNESS
skill: ring muscle up
strength
3 sets of
10 ring rows false grip / 5 false grip strict ring pull ups
6-10 ring dips + 10” ring support
2 ring muscle up/ 3 transition with a band
10 rings kipping
rest 1:30”
wod
For time
2 rounds of
5 ring muscle up/10 ring pull ups
10 burpees
15 air squat
then
1200m row
then
2 rounds
5 ring muscle ups/10 ring pull ups
10 burpees
15 air squat
BURNOUT
TEAM OF 2
AMRAP 20′
-50 wallballs
-40 calories
-30 single arm DB devil press
EMOM 12′
-plank
-sit ups
-arch rocks
REST
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