Warm Up:
1 set:
:30 doorway stretch/arm
20 arm circles forward
20 arm circles backward
20 arms across body hugs
1 set:
10 push-up to down dog
200-m run
1set:
10 up-downs
200-m run
1 set:
10 hand release push-ups
200-m run
Skill Work:
EMOM 7:
3 muscle-ups
WOD:
5 rounds for time:
15 strict ring dips
300-m run
Time Cap: 17 Min
Intermediate:
5 rounds for time:
15 banded ring dips
300-m run
Beginner:
5 rounds for time:
15 bench dips
300-m run
HOME WOD:
5 rounds for time:
15 hand-release push-ups
300-m run
Movement scaling options:
Strict ring dips: Mix of strict dips and banded dips, banded ring dips, feet-assisted, bench dips, hand-release push-ups
Run: Distance, 600/750-m C2 bike, 250/300-m row
Partner option:
5 rounds for reps:
Partner A: 300-m run
Partner B: Max strict ring dips
then…
Partner B: 300-m run
Partner A: Max strict ring dips
Cool down:
Accumulate:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses