1. Warm-up/mobilise
2. Skills
15 mins to work on a ring based skill
e.g. Ring Dip, Skin the cat, Muscle up etc.
3. WOD
5 Rounds for time
12 x Wall Balls (20/14)
12 x DU (substitution is 3 to 1)
4. Recovery
1. Warm-up/mobilise
2. Skills
15 mins to work on a ring based skill
e.g. Ring Dip, Skin the cat, Muscle up etc.
3. WOD
5 Rounds for time
12 x Wall Balls (20/14)
12 x DU (substitution is 3 to 1)
4. Recovery