WORKOUT Of the DAY:

Strength:
Ring Work 10min
Spend time working with a partner or small group on appropriate ring variation for you and your group. L-sit/static ring support, ring dips, Muscle-ups. Get in 3-5 max efforts/reps during 10 minutes.

Workout:
WOD 1: “Nicky” (no relation to Nick)

400m Run
Max Front Squats (115/80 lbs)
20 min AMRAP
Score is total number of front squats completed. You may keep bar in rack position for rest but once you drop it then set is over.
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