Schedule For Today:
10:00-11:00 WOD
11:00-12:00 WOD
12:00-13:00 Hero WOD
Thruster:
5-5-3-3-1-1-1-1
Competitors:
Midline:
Accumulate 2:00 Chinese Plank
Accumulate 2:00 Ring Hold
Each time you break 1 rope climb (Use your legs only once)
Gymnastics Skill:
4×4 Ring Muscle up Transition – Legs on Box
-or-
4x(1-3)Perfect Strict Muscle Up from seated Position
-then-
3×8 Rings to Hips Arch to Hollow Kip
*Work on keeping the rings close to your chest.
Hero WOD:
“Heroes 2016”
1600m Run
100 Burpees
200 Sit-ups
300 Air Squats
1600m Run