Strength
Squat Snatch (Heavy Single)
* 15 minutes to build to a heavy single.
WOD
“Ring of Fire”
9min AMRAP:
1 Ring Muscle-ups
1 Squat Snatch (135/95#)
2 Ring Muscle-ups
2 Squat Snatch (135/95#)
3 Ring Muscle-ups
3 Squat Snatch (135/95#)
…and so on…
* Continue adding 1 rep each round until time expires. Scale ring muscle-up 1:1 with bar muscle-ups or 2:1 with C2B/pull-ups/ring rows. Post rounds and reps completed to the whiteboard.
Accessory Work
1. Bike Conditioning
2 Rounds, Not for Score:
Minutes 0:00-5:00 – Light Pace
Minutes 5:00-8:00 – Moderate Pace
Minutes 8:00-10:00 – Fast Pace