Build Up: OTE2 x 3: 8 Tempo Back Squats
WOD: For time: 2-4-6-8-6-4-2
Ring Muscle Ups
Box Jumps @ 30/24
Goblet Squats @ 70/53
Time Cap 13 Minutes
Intermediate: For time: 2-4-6-8-6-4-2
Chest To Bar
Ring Dips
Box Jumps @ 24/20
Goblet Squats @ 53/35
Beginner: For time:2-4-6-8-6-4-2
Ring rows + foot-assisted ring dips
Box Jumps @ 12 inches
Goblet Squats @ 26/18
Home Workout: For time:
2 -4-6-8-6-4-2
dumbbell devils press (35/50 lb)
2 dumbbell front squats
– Use two dumbbells.
Cool down: 2 sets:
:30 butterfly stretch
:30 seated forward fold
:30 cobra stretch