Complete the following:
3 sets of: 2 MU, 2 Tuck PL, 2 XR L-sit press to shoulder stand, roll backward to BL, pullout to FL, pullout to BL, pullout to FL
5x15 sec XR Support Hold
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series.
2) Perform the most difficult MU variation that you are capable of performing without kipping or swinging.
3) Progressions for developing the XR shoulder stand are found in the Basic Ring Strength 3 essay.
4) All static holds are held for 2 seconds unless otherwise specified.
5) Rest at least 3-5 minutes between ring strength sets.
6) Complete all 3 sets of the ring strength series prior to beginning the XR Support Holds.
7) The XR Support Position is found on BtGB, pg. 73. Remember that the elbows should be completely straight with the rings turned out for the greatest strength gains.
8 ) Rest at least 2 minutes between the XR Support Hold sets.
9) Click for a list of the GB WOD acronyms.