Friday Workout Of the Day

SKILL + ACCESSORY

1) Ring Muscle-Ups
E3MOM x 4
– L1: 3-5 Ring Rows with pause + 3-5 Strict Dips
– L2: 15sec Dip Hold + 15sec Transition Hold
– L3: 3-5 Eccentric MUs
– L4: 3-5 Strict MUs

2) Banded Straight Arm Lat Pulldowns
3×10

WOD

4 Rounds, 45sec each for max reps*
1. DB Box Step-overs (50s/35s) (24/20)
2. Ski (cals)
3. KB Swings (70/53)
4. Rest

*15sec transition between stations