Tuesday 10.9

Warmup:
200M Row
20 Pullups
20 KB Swings
20 Dips

Conditioning:
Tabata Burpees

Skill Development:
Building Confidence and Strength on the Rings:
- Toes To Rings
- Inverted Hang
- Skin the Cat
- Ring Pullup
- Horizontal Hang
Use safety mats and make sure a coach is present for spotting and scaling.

WOD:
Chipper – 20 Minute Cap:
5 Rope Climbs
10 Pistols (10 on each leg)
20 Toes to Bar
30 KB Snatches (alternating arms)
40 Pushups
50 Overhead Walking Lunges
100 Air Squats

Cool Down: