Pre WOD:
Level 1:
EMOM 9 min:
1, 5 Feet Assisted Ring Muscle Up
2, 5-10 Perfect Kip in Rings
3, Jumping Ring Muscle Up
Level 2:
EMOM 12 min:
1, 1-2 Ring Muscle Up
2, Recovery Bike Erg
Level 3:
Ring Muscle ups:
X ring MU
500 m Recovery Bike Erg
X ring MU
500 m Recovery Bike Erg
X Ring MU
X=50% of max rep
WOD:
“Run away from Cindy”
3 Rounds for time
—
800 m Run
—
10 Rounds of Cindy:
5 Pull Up
10 Push Ups
15 Air Squats
Cap 35 min
Post WOD:
Core/stability
3 Rounds for quality:
10+10 sec hold palof presses each side
30-60 sec Sandbag Bear hug hold
10/10 one arm single leg deadlift
