Warm up: Shoulder mob; 400 m run; plan shoulder circles 10 ea direction; 2 x 5 kb swings, 5 ring push ups (focus on stabalizing), 5 strict chin ups
Skill Focus: Ring & MU Progressions
Moderate strength focus; strict pu's and dips
WOD:
Tabata (4 min ea station w/ 1 min transition between exercises)
Swings 53#/35#
Sledge slams
Ring dips*
V ups
*(parallel dips for mod—no bands on rings; need to establish solid
parallel bar dips before advancing to unstable)
Score is sum total of lowest from each tabata
Well, I think a few of us knew even before Adriana & Jay but it's official now! Congratulations to the happy couple--their future games competitor should be born around Thanksgiving!
