Tuesday, April 18, 2017


Skill: Ring Support Hold  EMOM 8
Min 1: Arms Locked Out
Min 2: Bottom of Ring Dip

L3: :15-:25 sec
L2: Blue or Red Band :10-:20
L1: Scale to box or parallets :10-:20

WOD: 

5 Rounds each for time:
10 Kettlebell Swings
12 Goblet Squats
18/14 Cal Assault Bike

Rest 2 min between rounds.

L3: 2/1.5
L2:1.5/1
L1: Scale