Warm-up: Run 400m, Fanny Wackers, Frankensteins, over the fence, under the fence, 10 push-ups, 10 ring rows
Skill: Ring work – Work on stabilizing on the rings, muscle-up practice, back lever, front lever, or iron cross depending on where you are with your ring gymnastics.
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent
Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball).
Post rounds completed to comments.
Iron Cross Video