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1/8/2019

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Skill: 

Ring Muscle Ups

If you don’t have 3 strict pull ups:

  • 10 sec Ring Support + Slow Negative
  • Ring Row Transition Drill
  • 15 Shotguns + 30 sec Hollow Hold
  • Ring Thing

If you do have 3 strict pull ups:

  • Ring Thing
  • Box Transition drill
  • Band Transition Drill
  • Ring Muscle Up Negatives

Conditioning: 

Partner WOD – 5 sets each:

  • 2 Muscle Ups/Burpee Pull Ups
  • 10 KBS
  • 30 Double Unders

Immediately into 5 sets each:

  • 8 Toes to Bar
  • 10 Single Arm Hang Clean & Jerks (5/arm)
  • 14/12 Cal row