Tuesday 7/3

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