MICHELLE
Warm-up: 1/2 TABATA Air Squats, 1/2 Kneeling Press RT, 1/2 Kneeling Press LT. Dynamic Stretch.
Strength: Back Squat
5 Sprints
(5/warm-up #)3
20/80-55#
WOD: HIGH TIDE
8 min. AMRAP
4 Ring Muscle-ups
16 Burpee Touch the Rings
Scale for those not doing Muscle-ups:
Jumping Ring Muscle-ups 2/1 or
Bar Dips 2/1
Burpee on Plate
Icing: Dragon 2 min. ES and Saddle 3 min.