WORKOUT OF THE DAY – WEDNESDAY 10/3/18

Warm up:

  • 2 min Easy Jump Rope
  • 4 min Samson Stretch w/PVC Overhead
  • 4 min Banded Bully

Mobility x 2:

  • 14 x PVC Pass Throughs
  • 8 x Kettlebell Windmills
  • 10 x Plank Scap Retraction
  • 10 x Band Pull Apart

Skill – Rings (18min):

  • 4 sets of 3 reps for A&B
    • A: Skin the Cat 🐱
    • B: German Hang
  • 4 sets of 10-20 seconds
    • C: Top Position Ring Hold
    • D: Ring Plank Hold or Plank Hold for 45 sec

WOD – 12 min AMRAP:

  • 12 x USSR Kettlebell Swings (Athlete Choice)
  • 12 x Step Ups (High Box)

Results: