WOD 10/13/2022

10 min AMRAP of:

1 Minute Ski (3/5)/
3 Down Ups/
5 Each Single Arm Dumbbell Thrusters (HBD)/
5 Each Box Step Ups

 

@ Easy pace with smooth controlled tempos; Rest as needed + 90 Seconds before B1

“Mike and Ike Sours”

In teams of 2:

RX’d=
5 rounds of:
20 Each Alternating V-Ups
* Partner Holds a Plank (elbows) */
15 Synchro Burpee Box Jump Overs (24/20)
—

Individual Option:
5 rounds
20 Alternating V-Ups
15 Burpee Box Jump Overs (24/20)

 

@90% Hard But Sustainable Pace; Rest as needed + 3-5 Minutes before C

Time cap: 18 minutes

Skill Progression:

12 Minutes Ring Muscle-Ups Practice

Low Ring Progression

Banded Transition

The Sit Up

The Catch

Choose a skill from above or ask your coach for guidance. If you already have RMU’s, take this time to refine your skill set.