|a) WARM UP:
|b) Gymnastics Pulling Work
Option A – Athletes working on building their Ring Muscle-Up capacity.
Option B – Athletes working towards consistent MU’s or their first.
Option A – Ring Muscle-Ups: Based on MU Benchmark Total (2:00 on/1:00 rest/:30 on)
** Athlete’s choice on deadlift weight, building to a five rep heavy touch and go set across the four rounds. Aim to start in the area of 60-65% of your estimated/current 1RM, increasing by roughly 5% on each round. It is a heavy load today, but not seeking an all-time 5RM.
Option B – Gymnastic Strengthening
* Choose a band tension that allows, with sound technique, somewhere around 5 repetitions for the dips.
18 min AMRAP:
Kerry’s Deck of FUN!
|d) ACCESSORY – ROW RECOVERY:
|e) POSt-WOD RECOVERY: