Skill Work:
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
WOD:
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
Intended Stimulus: 7-11 Minutes
Intermediate:
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up
Beginner:
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions
Home Workout:
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
Movement scaling options:
Box jump overs: Box height, step-overs, step-ups
Ring muscle ups: Reps, low-ring muscle-up transitions
Cool down:
1 set:
1:00 foam roll calf/leg
1:00 lat stretch/side