Ringer

Warm-up:

Run 400m or Row 500m
Followed by 3 rounds of:

  1. 5 Back Squats w/bar
  2. 5 Ring Dips 
  3. 10 Leg Swings (each leg)

Mobility:

Wall Stretch 

Announcements:

Get to Yoga on Saturdays at Justified and Sundays at Tally! Stay feeling good and get recovered! 

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

Wod:

Back Squat 3x9@70% of 1RM

Followed by:

Ringer 

5 Burpees
Run 100m
5 Ring Muscle-ups

13 Minute AMRAP
Score rounds and reps.