19 Jul WOD- Thursday, July 20

Skill:

Ring MU Drills
12 min
-hip to rings
-dips drops
-transitions
Scaled:
12 min AMRAP for quality
-5 Ring rows @ hard
-10 GHD sit-ups
-5 Kip swings on rings
-Support hold for max time

Strength:

EMOM 10
1-5 Ring Muscle Ups

Scaled:
EMOM 10
5 Ring Dips @ AHAP

WOD:

Offense/Defense-3x
Def: 500 m row
Off:
10 Box step-ups w/ KBs (5ea.leg)
10 2-arm RKBS

Lv1: 25/15
Lv2: 44/25
Lv3: 53/35

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