Hanging Ring Extension & Sots Press

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFTally Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Sit-ups  
  4. Hip Extensions  
  5. Push-ups
  6. Bar Dips

Announcements/MOB:

  • What is a trigger point?
  • Stretch: Hamstring

Lift:

Shoulder Press
65% x5 reps
75% x5 reps
88% x3x5

Skills & Technique: (Click below for links to more info)

Wod:

Hanging Ring Extension & Sots Pressing
 
6 Hanging ring extensions (right arm + left arm = 1)
6 Sots Press 45/35 lbs
12 GHD Sit-ups
 
14 Minute AMRAP