24 Jul WOD- Wednesday, July 25

Warm-up:

2x:
100 singles (50/25 DU for round 2)
10 halos w/ KB
10 scap push-ups
10 scap pull-ups
10 hollow rocks

Then,
MU Drills 2x:
Swings x5
Ring supports x10sec/ ring drops x5
Transitions x5

WOD:

10 min AMRAP
Max rep Ring Muscle Up
25 DU

Scaled:
10 min AMRAP
5 Ring Rows @ AHAP
5 Ring Dips @ AHAP
20 DU

Finisher:

“Bring sally up”
Plank from forearm ‘up’ to palm

See week program skeleton HERE.

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