R.E.D Remember Everyone Deployed
We wear R.E.D on Fridays
Skill Work
Ring Muscle-Up Progressions
-Top of Dip Support
-Lower to Bottom of Dip
-Bottom of Dip Hold
-False Grip Muscle Up Ring Row Transition
-Toenail Spot Ring Muscle-Up
-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
-Kipping Ring Pull-Up
-Muscle-Up Pop Swing + Swing and Pull to Hip
“Ray, this is Walter!”
20:00 AMRAP
3* Ring Muscle-Ups
6 Squat Snatch 135/95lb
18 Wall Balls 20/14lb
*increase RMU by 2 reps each round