WOD: Saturday 250517

woman wall balls

Have a great weekend!

• Coaching Brief & Class Overview

Today we have a classic little triplet of Running, Wall Balls, and Ring Muscle-Ups. The focus here is to have a nice consistent run pace, followed by a couple sets on Wall Balls that shouldn't be too taxing, prior to jumping into a set of Ring Muscle-Ups. The primary coaching goal today is to cultivate community and coaching with the use of a partner warm-up and skill session for the Ring Muscle-Ups.

metcon: "Ruff Ryders"

4 rounds for time of:

Partner Run, 400 m

50 Wall Balls, 20/14 lbs, 10/9 ft

10 Ring Muscle-ups

Goal Time Domain: 20-30min

Time Cap: 30min

Accessories:

4 rounds for quality of:

5 Weighted Strict Pull-ups, pick load

Single Arm Ring Plank Hold, L 20 secs/R 20 secs

GHD Supine Hold, 15 secs

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