WOD - Do 26.08.21

WARM UP 3 rounds for quality of:

10 Push-up + Dumbbell Rows, pick load

5 Strict Pull-ups

10 Overhead Walking Lunge + Overhead Squats, pick load

GYMNASTIC SKILLS Every 1 min for 12 mins, alternating between:

3 Ring Swings

3 Hips To Rings

3 Muscle-up Transitions

3 Muscle-ups

METCON For time:

9 Low Ring Muscle-ups

27 Deadlifts, 61/43kg

7 Low Ring Muscle-ups

21 Power Snatch + Overhead Squats, 33/25kg

5 Low Ring Muscle-ups *Use a vest for the Low ring MU if pos.

COOL DOWN For quality:

Calf Stretch, 2 mins

Chest-to-Floor Stretch, 2 mins

Lat Stretch In Child’s Pose, 2 mins