Notes
WOD
Rings
Gymnastics Focus:
Kipping Muscle Ups
Skill:
20 minutes of kipping muscle up progressions
Conditioning:
“Amanda”
For Time:
9-7-5
Muscle Ups (rings should be placed a fist above your reach)
Squat Snatches 135/95lb [18-14-10 4# OHS to 12" box]
*sub 3 ring rows and 3 pull ups for every muscle up [blue + green pull ups]
20:05
None of us were ready for muscle up anything. We practiced holding false grip on the rings.
I got smoked by the ring rows so the pulls ups were really hard for me. Most were no rep.