Daily WOD – Jan 20, 2023

JV crushing his row!

Workout of the Day

Bench press 5-5-5-5-5

Then 10 minutes of:

  • Ring muscle up practice/progressions

WOD Notes: Get jacked up; it’s bench press day! Today we’re establishing a new 5 rep max. If you know your 1RM, start around 65% and work up to around 85%. After that we’ll play around on the rings, working on the elusive ring muscle up. For most athletes we’ll stick to the low rings where we’ll practice ring MU transitions. More advanced athletes will have the opportunity to work on the high rings, either trying to get your first ring MU or challenging yourself to: non-false grip MU, strict MU, max consecutive MU, or AMRAP in 5 minutes.

Community Notes: Happy birthday Murray!


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