1. Warm up
2. Skills
15 minutes to work on the rings based skills of your choice
3. WOD
08:00 Endurance
3RFT
800m Run
50 Russian KB Swings (24/16)
30 Pull up
09:00 CF
For Time:
6 Lengths Prowler push 50/30
20 Sandbag To Shoulder (If light Sand Bags too heavy, use med ball
10/7 Tyre Flip Jump Through (Men do more reps)
15 Cal Row
20 Wall Balls (20/14)
50 DU
*Use two large teams, stagger start but stay in order throughout.
4. Recovery
Banded hamstring and quad stretches