Gymnastics Skill:
Ring Muscle-Ups
Every 90 seconds x 6 Sets
2-4 Ring Muscle-Ups
Competitor: Unbroken Set of Ring Muscle-Ups
Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips
Level 2: 2-4 Low Ring Banded Ring Muscle-Ups
Level 1: 6 Ring Rows + 6 Ring Push-Ups
Masters 55+: 6 Strict Pull-Ups + 6 Strict Ring Dips
WOD:
“Griffin”
3 Rounds for Time
500/450m Row
25 Abmat Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in
—
Level 2:
3 Rounds for Time
500/450m Row
24 Abmat Sit-Ups
12 Burpee Box Jump Overs
Box Height: 24/20in
–
Level 1:
3 Rounds for Time
400/350m Row
20 Abmat Sit-Ups
10 Burpee Box Step-Overs
Box Height: 24/20in
–
Competitor:
3 Rounds for Time
500/450m Row
25 GHD Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in