General Warm Up
Shoulder Prep | Carry Drills
Ring Muscle Up | Ring Muscle Up Progressions
WOD
“Ring Bearer”
For Time:
8 Ring Muscle Ups
1000 | 800m Row | Ski or 2000m Bike
200ft Farmers Carry @ 2 x 24kg
10 Ring Muscle Ups
2000 | 1800m Row | Ski or 400m Bike
300ft Double Front Rack Carry
8 Ring Muscle Ups
1000 | 800m Row | Ski or 2000m Bike
200ft Double Waiter Carry
2 x 24kg
2 x 16kg
Time Cap = 30 min
Scaling and Modifications:
*12 – 15 – 12 Chest To Bar Pull Ups
*Reduce RMU done in 2 sets
*15 – 18 – 15 Pull Ups
*17 – 20 – 17 Ring Rows
*Banded | Jumping
*Weight as needed – make it tough
*Reduce machine distance by 200m
WOD Results
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