Deep Water

Hansol – Ring Rowin’

Warm-up
EMOM4
7 Russian Swings
6 Hand Release Push Ups
5 V-Ups

Mobility
Quad Rolling

Strength
Front Rack Lunge 3 x25ft
Back Rack Lunge 3x25ft

WOD
EMOM 12
7 Kettlebell Swings (2,1.5)
6 Clapping Push-ups
5 Toes to Bar

Level 2- (1.5,1), Hand-release, 5-5-5
Level 1 – (1,0.75), 5-4-3 Reps, hand release push-ups

Coaches Note: Shoot for 15s rest at the beginning of the EMOM. If less than 15s, scale the reps. During the WOD, if you are unable to finish a round within the minute, complete the round and take the next minute off to recover and start fresh.

Extra Work
9-7-5
Ring Muscle Up
Power Snatch (115/80)