Today we are going to have 5-10 minutes of ring work. Some suggesstions are ring muscle-ups, ring dips, ring rows (pulling to chest), muscle up transitions etc. Pick 2 drills and complete 2-3 sets of 5-10 reps.
Today we are going to do a long slow distance workout. If you want to cherry pick this then you should probably do it! Your coaches will help scale the run to something doable for all. Get your work in today!
For Time: 1 Mile Run 15 Hang Power Clean (115/73) (135/95) 12 Ring Pull-ups 12 Ring Dips 800m Run 12 Hang Power Clean(115/73) (135/95) 9 Ring Pull-ups 9 Ring Dips 400m Run 9 Hang Power Clean (115/73) (135/95) 6 Ring Pull-ups 6 Ring Dips RX+ is muscle ups instead of dips and pull-ups. Same rep scheme.
Metcon (No Measure)
Today I want you to take 5-10 minutes to mobilize for your extra work. Lats/t-spine/hips