WOD:
5 rounds:
AMRAP 2:
20 wall-ball shots (20/30 lb) (9/10 ft)
Max ring muscle-ups
– Rest 2:00 between rounds.
Intermediate:
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max jumping ring muscle-up transitions
– Rest 2:00 between rounds.
Beginner:
5 rounds:
AMRAP 2:
20 wall-ball shots (10/12 lb) (9/9 ft)
Max foot-assisted ring dips
– Rest 2:00 between rounds.
Home Workout:
5 rounds:
AMRAP 2:
20 single-arm dumbbell thrusters (35/50 lb)
Max wall walks
– Rest 2:00 between rounds.
Movement scaling options:
Wall ball shots: Load, reps, target height, dumbbell thrusters
RIng muscle ups: Low-ring transitions, jumping transitions, jumping muscle-ups, foot-assisted ring dips
Cool down:
2 sets:
:30 Spiderman stretch/side
:30 Cobra stretch