Monday, September 19, 2011

muscle ups Mon 9/19

1st day of the back off week and we're working the muscle up or kipping progression. Pick the WOD that matches your skills needs.

"A" 5 rds
3 chest to bar pull ups
3 armpit to rings dips
5 transitions

"B" 5 rds
AMRAP in 2 min: muscle ups
1 minute rest between rounds

"C" 5 rds
5 swinging pull ups
5 top of bar push offs
10 hip swing attempts


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