Wednesday:  September 25, 2019

Warm-Up (0:00 – 15:00)
Mobility:  2:00 Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, face away from the rig with your arm straight overhead and the band across the palm of your hand. Gently push the arm forward and then relax, allowing the band to pull the arm further back overhead.

2 RDS of
10 Glute Bridges
10 Pause Goblet Squats
10 KB Swings
1:00 Plank

Strength/Skill (15:00 – 35:00)
Front Squat:  5×2 (increase weight across all five sets)

WOD (40:00 – 48:00) (Stagger start if ring congestion will be an issue in larger classes)

Fitness
AMRAP 8 Minutes
40/30 Calorie Bike/Row/Ski
10 Devils Press
10 Box Dips

Performance
AMRAP 8 Minutes
45/35 Calorie Bike/Row/Ski
20 Devils Press 50/35lbs
15 Ring Dips

Option 2:  DB Weight 40/25 and Matador Dips

Competition
AMRAP 8 Minutes
60/50 Calorie Row
20 Devils Press 50/35lbs
10 Ring Muscle Ups