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WOD - Thursday, 1/4/2018

WU:
2RFQ
5 Wallballs (20/14)
5 Sumo Deadlift High Pulls (75/55)
5 Box Jumps (24/20)
5 Push Presses (75/55)
5 Calorie Row

 

A. Gymnastics Skill (8:00)
RX athletes;
Accumulate up to 30 ring muscle ups. Focus on keeping the movement smooth and consistent.

Scaled:
Work on False-grip ring pull ups (FGRPU) and/or false-grip ring rows (FGRR) and MU transitions.
3 RFQ
10 FG RR
10 MU Transitions, banded OK too
10 Ring dips.

 

B. Conditioning
“Fight Gone Basic”
27-21-15-9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row

 

Time Cap: 22 minutes
 

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