President's Day, Ring Work & AMRAP
Please note that next Monday February 17th is President’s Day, and we will have an ammended schedule with one class at 9AM.
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Wednesday’s WOD
Ring Muscle-Up Practice –
Beginner – perform 3 sets each of 10 strict pull-ups and 10 ring dips (rest as needed, alternate between pull-ups and dips)
Intermediate – perform 30 scaled muscle-ups (banded, toe-touch, jumping, negative)
Advanced – perform 30 kipping or 15 strict muscle-ups
WOD – 10 Min AMRAP
100 m sprint
10 Ring Dips
10 Rebound Box Jumps (pick a height that lets you get TRUE rebounds, START SMALL!)
10 Knees to Elbow
2014 02 11