Warm up #1
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
Ring complex- Muscle up/ 3 dips to true support/ forward roll/ inversion to skin the cat
WOD
5 rounds for time:
400m run
2 or the ring complex- Muscle up/ 3 dips to true support/ L- sit/ forward roll/ inversion to skin the cat
*Scale- 4 of the following complex- muscle up/ 3 dips to true support/ L- sit/
GoFit
Warm up
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
Ring dips
WOD
5x
30:30
-Jump rope
-Shuttle run
-Ring rows
-Ring dips
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