Thursdays Jam

Skill 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. Metcon 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! Metcon (Time) 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. Extra Work Metcon (No Measure) Today I want you to take 5-10 minutes to mobilize for your extra work. Lats/t-spine/hips #workoutoftheday