WARM UP
3 rounds:
10 ring swings
10 lunges
:10 ring support
1 wall walk
SKILL
EMOM 10:00:
1 toe to ring + skin the cat + 1 ring muscle up
*Scale to 3 toes to rings or 2 toes to rings + 1 skin the cat.
WORKOUT OF THE DAY
WZA #2
3 RFT:
15 DB bench press
50′ double DB walking lunge
50′ handstand walk
RX: (50/35)
55+: (40/30)
Lv2: (70/50) 100′ HSW
*This is a muscle endurance stimulus, so coach athletes to do their best to conserve energy and not over tense their muscles. DBs must be racked on the shoulders. Scale HSW to 10 wall walks. 12:00 time cap.