WOD
"Thai Pepper"
3 Person Team For Time:
10,000/8,000m Bike
6,000/4,800m Row
* Only 2 working at the same time (1 resting) - switch as desired
* If Bike is unavailable, sub 300/240 Calorie Assault Bike

Skills and Drills
Week 2: Ring Muscle-up Progression
Advance:
5 sets:
5 Jump to the Top of the Ring + 3-second Descent

- rest 1 minute between sets -

Intermediate:
5 sets:
3 Jump to Top of the Ring + 3-second Descent

- rest 1 minute between sets -

Beginner:
5 sets:
5 Bench Dips (Slow and controlled Descent)

- rest 1 minute between sets -
* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.