WOD 4/23/2019


Published April 23, 2019


PreWod

Warm-up (10)
2 Rounds:
200m jog
5 inch worms
10 walking lunges
10 Scap Push-up
15 Banded Tricep Extension
15 Russian KBS (moderate weight)


MetCons

Make up Squat Endurance and Rings

Squat Endurance
- Test Squat Endurance (20)
- if previously tested:
3 min AMRAP Air squat
rest 3 min
2 min AMRAP goblet Squat (53/35) or (35/26)
rest 2 min
1 min AMRAP jumping lunges

Rings
-Test Rings (20)
-if previously tested. Ring work, based on Level, choose appropriate:
3x5 Weighted Ring Dip
3x5 Ring Dip Negatives
3x Max Ring Hold
3x Max Box Hold "

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