Workout of the Day
“Ruff Ryders”
For Time:
4 Rounds with a Partner
400m Run
50 Wall Balls
10 Ring Muscle-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.
*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip
So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups.
Optional Accessories
4 Sets: For Quality
5 Weighted Strict Pull-Ups
:20/:20 Single Arm Ring Plank
:15 Extended GHD Supine Hold
