Announcements - today we will meet in the '62 Room to warm-up; grab some rings and help set them up when you arrive. The intent is to do a very fast WOD and then have time available to work on your goats (things that you struggle with - muscle-ups, handstand push-ups, ring dips, etc.)
Equipment required - rings set to about 6 inches off the ground
Warm-up and instruction - rather self-explanatory this morning for the WOD, so do an individual warm-up
4 rounds for time:
15 x ring push-ups (scale = hand release push-ups)
30 x sit-ups (APFT standard)
now that you are warmed up, spend 10-15 minutes working on one or more of your gymnastic goats! This is not a time to simply leave early, skip out, etc. - this should be a time when you focus on improving a weakness.
Post time for WOD and goat activities to comments.