WOD: RX
AMRAP 10 : 30 Abmat Sit Ups | 200M Run
Modification: 10 Cal Bike
Strength / Skill: EMOM x 8:
Min 1: 3 Deadlifts
Min 2: 40s Ring Dips
Intermediate:
EMOM x 8:
Min 1: 3 Deadlifts
Min 2: 40s Ring Support Hold
Beginner:
EMOM x 8:
Min 1: 3 Deadlifts
Min 2: 40s Foot Assisted Ring Dips
Home Workout:
AMRAP 10: 30 Sit Ups | 200M Run
Post-Workout Skill Work: 25-50 GHD HIp Extensions