Warm-up
3 ROUNDS
1:00 Row
:10 Top of Ring Row Hold
10 Ring Rows
:10 Top of Ring Dip Hold
Extended Warm-up
EMOM x 10 MINUTES
Min 1 – :40 Muscle-Up Transition Practice*
Min 2 – :40 EZ Row
*Low rings or Jumping transitions
(No Measure)
Workout
3 SETS FOR TIME
500/400m Row
10 Ring Muscle-Ups
250/200m Row
-Rest 2:00 b/t Sets-
(Score is Slowest Time)
Share this page