Skill
5 rounds:
20 second ring support hold
10 second rest
20 second hollow hold
10 second rest
20 second arch hold
10 second rest

Keep your feet on the ground during your ring support hold to scale it if you need to take a little bit of weight off your arms.

sport: ring dips instead of support hold

Workout of the Day
3 rounds:
2 minutes of wall balls
2 minutes of box jumps
2 minutes of calories (row, bike, or ski)

Happy Birthday, Zuzia, and happy belated birthday, Darius! Zuzia and Darius have close birthdays and similar appreciations for wall balls and hard machine work. Got a birthday coming up? Get in touch with Alex to let him know what you’d like to do!

standard: 12/8 lb, 20/12″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″, get 150 or more wall balls
metcon: 3×4:00 on, 2:00 off