Monday July 19th

Warm up:

run 400m

shoudler prep WU

jump rope 3-5 minutes

Skill: ring work

spend 15 minutes doing any/ all of the following

skin the cats, inverted hang, muscle ups, mu rows, ring push ups, ring hspu, balance work, kipping on the rings, practice false grip

WOD:

21-15-9

dips

pistols,  reps ea. side

ghd sit ups