11.15.19 Friyay!

Mobility:

Folder in bin + Correctives :)

FR: Calves, Lats x2m

Ring Deep Squat Breathing x5 breaths

(When was a time you inappropriately laughed at something?)

2 Rounds:

5 FG Ring Row + 5 Ring Transition

Band Facepull + Tri Ext x15e

Jog 200m

Skill: Ring Muscle Up

2 Sets:

5 Ring Kips

Ring Support x 20-30s

Max Set UB Ring Muscle Up*

*PR Tracker*

*if no RMU then Max Set of UB C2B

Then 3 Sets of:

Ring Dip x50% max

Strict Pull Up x50% max

WOD: Run Intervals

500m Run

-2:00 Rest-

400m Run

-1:30 Rest-

300m Run

-1:00 Rest-

200m Run

-0:30 Rest-

100m Run

Strength: 3 Sets

30s CG Pushups

30s Ring Row

30s Rest