Saturday 1/2/16

A large contingent of athletes ringing in the New Year with a long but fun team WOD!

Skill Review & Practice

Muscle Up Progression Drills

False grip pull to chest (low rings)
Chest to dip transition & reverse (low rings)
Partner support hold (higher rings)
Partner assisted strict MU (higher rings)


“Nasty Girls”

3 Rounds for time of:
50 Air Squats
7 Muscle-ups***
10 Hang Power Cleans, 135# / 95#

***Scale for MUs:

7 Pull-Ups/Ring Rows (scale up: 7 False Grip Pull-Ups on Rings)
7 Dips (assisted if needed) OR 7 MU transitions + Dip pushout

Categories: WOD

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