The box will be CLOSED this weekend for the USAW Cert that we’re hosting, so if you’re not attending then go out and run a marathon.
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A. Skill:
EMOM f/ 12min –
Odd Minutes: 5 Muscle-Up Turnovers
Even Minutes: :30 Hollow/Arch on bar
 
B. MWOD:
Ankle Mob – 2 x 45s ea side
 
C. WOD:
11min AMRAP –
Pistols (alternating)
Buy-In:
Row 750m
30 Ring Dips
 
For this workout, there will be an 11min clock. You will row 750m and then do 30 ring dips. With the time remaining on the clock, you will do as many pistols as possible.
Yes, the pistols and ring dips have scaling options.
 
D. Post-WOD Recovery:
Quad Smash – 2min ea side