Wednesday 8.25.21

Warm-up:

Coaches Choice

Workout:

AMRAP 20min
18/12 Cal Ski/Bike
18 RKBS
18 Box Jumps
1-Lap SA FR Carry(L)
1-Lap SA FR Carry(R)

SA FR:
Single Arm Front Rack Carry(w/KB)

Rx’d:
53#/35#
24″/20″ Box

Rx’d+:
70#/53#
30″/24″

Scaled: Reps
12/9 Cals
12 RKBS
12 BJ
3/4 Lap SA FR Carry (L/R)

Scaled: Weight
44#/26# KB or lighter

Skill:

Ring Muscle-up

Accumulate 20 total reps

Scaled: Movement
Ring Muscle-up (from ground)
or
60 Dips + 60 Ring Rows

*Athletes will share rings