WOD:

1) AQAP:

800m Run

80 Air Squats

400m Run

40 Dumbbell Shoulder-to-Overhead 35/25

200m Run

20 Power Cleans 115/75

100m Run

10 Rope Climbs 12ft

Extra Work:

2) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets. Pick a rep range you can complete without any pauses for the first set.

3) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE