Coach Creation WOD
- AMRAP in 20 minutes
- 400 meter Weighted Run (30 lb)
- 5 Ring Muscle-Ups
Don the best, pack or load up with the sandbag. Complete 400m run as fast as possible. Drop the vest, pack or sandbag, and complete 5 ring muscle-ups (must start from a full hang and pass through a portion of the dip, into full extension at the top of the rings). Don the best, pack or sandbag and begin round 2.
Unweighted run. Ring muscle-ups – 3 reps per round; you can also do jumping strict RMU, leg assisted, or sub in 2 ring pull-ups and 2 ring dips for each muscle-up (must be 2&2, not 10 ring pull-ups then 10 dips).