Wednesday, April 23
April 22, 2014
Friday, April 25
April 24, 2014


3 Rounds of
10 Spider Lunges
10 PVC Dislocates
10 Supine Scorpion
10 OH Band Pull-Aparts
5 Rolling Split Straddles

Skill – Skin the Cat (15 minutes)
1 x 2 Tuck to inversion (include spotting)
1 x 2 Roll through
3 x 1-3 Full Skin the Cat (through and back)

16 minute EMOM (8 rounds each) of
A) 8 Ring Push-ups (scale up to Alt single arm ext. push-ups)
B) 8 Alt single DB Snatches (as heavy as possible)


  1. Dray says:

    Ring days are the best days.

    • Katie says:

      I feel the need to differentiate between “fun ring days” (skin the cats) and “non-fun ring days” (ring dips). Skin the cats are always fun, though I need to work on controlling as I get up there so I don’t swing.

      That “Finisher” (aka metcon) felt like it went on forever! Went to knee push-ups because the ring ones fell apart after one round. I think my shoulders are still feeling that one two days later.