9/30/2021

SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict RMU or Strict False Grip Ring Row
Immediately Into…
ON A 5:00 RUNNING CLOCK…
Practice Stringing RMU Together or Transition Work

WORKOUT
3 SETS FOR REPS
40/30 Cal Bike
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target**
:30 Single KB Front Rack Hold (R) (70/53)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)
-Rest 2:00 b/t Sets-

Categories: WOD

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