Buy In
For Quality (not time):
3 x 15 Ring Pushups
Beginner: Work on your plank pushups (on your toes).
Intermediate: Raise rings to appropriate height for your strength level.
Advanced: As per the video. Turn hands out at the top of every rep. Emphasis is on quality, not speed!
A/B WOD
Front Squat
3, 3, 3, 3, 3
Beginner: Work on good air squat form. Work up to front squats with med ball. You do not need to follow the 3,3,3... rep scheme. Do as many reps as necessary to learn good squat form. Coaches are free to program a mini-wod here with a focus on squats.
Intermediate: If you have a good airsquat, learn the front squat technique with light weight. Focus on midline stabilization and high elbows.
Advanced: Increase weight each round. Work up to a 3 rep max.
Cash Out
30 Strict hollow body pullups
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