WARM-UP

 
WOD: 

1. Gymnastics Skill Work: Ring Dips

3 sets not for time
10 Weighted Tempo Push-ups 45/25
5-10 Inclined Ring Push-Ups
3-5 Ring Dips

*Do this by pair. For the Inclined ring push ups let the athlete stand in a platform (a 12 or 18 inch box) while performing the movement.

2.3RFT

500m Run
15 MB Hang Clean 20/14
100 Single unders
*18 min time cap

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