WOD
"Cassie Lang"
3 sets For Time:
21-15-9*
Calorie Row
42-30-18
Double Unders

-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

Skills and Drills
Week 3: Ring Muscle-up Progression
Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)

- rest 1 minute between sets -

Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)

- rest 1 minute between sets -

Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)

- rest 1 minute between sets -
* Place one foot on a box, walk feet in, closer to the rig for less of an angle.