June 8, 2015

SKILL/STRENGTH: Muscle Up Strength & Progressions

1) 3 rounds, for quality, not time

10 x dips 

10 x chest to bar pull ups 

2) work: low rings, high rings, bar muscle ups, etc

WOD: 3 rounds for time,

15 x box jumps 

15 x hand release push ups 

15 x ball slams 

15 x V-Ups