Wednesday.May 4.2016

 

Muscle Up Skill Work

 

1. 3 sets x 10 reps False Grip Ring Swings 

2. 3 sets x 10 reps Horizontal Hip Drill

3. 3 sets x 10 reps Transition Drill w/ band

 

*If you already have muscle ups then 


EMOM x 8 MINS 

40% of max UB Muscle Ups EMOM 

WOD 

30 Muscle Ups 

50 HSPU 

for time

Scaled: 30 CTB Pull Ups/50 HSPU off box 

Beginner: 30 Banded Pull Ups/50 Push Ups