WOD 13/10/17


Skill: Ring Muscle Ups



By ability

10 min EMOM

1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)


OR : Beast mode

10min Of Death by unbroken Ring MU

MetCon: “Fran”
21-15-9 reps of
Thrusters 42.5/30kg
Pull ups

*ask Coach for




5 rounds for time of:

30 kettlebell snatch, 24/16kg

30 Butterfly sit-ups

30 SDHP 24/16kg

30 knees-to-elbows