WOD 04102026

A. (For warm up)

1:00 barbell tricep smash each side

30 second bicep/ chest stretch each side

1:00 foam roll calf each side

30 second lacrosse ball foot each side

B. (2 rounds)

15 ring rows

20 second max: ski

25 second high plank

C. (15:00 clock)

0:00-5:00:

• Ring dip control with negatives

5:00-10:00:

• false grip row transition drill

10:00-15:00:

• ring muscle up transitions

D. (4 rounds for time)

9 ring muscle ups

60 double unders

30 dbell shoulder to overhead 50/35lb (switch every 5)

E. Static stretches