Treat the pre-work as building strength for learning a Muscle-up. Scale the Muscle-ups in the wod to what you’re capable of to keep moving. We’re going to be seeing more things to build strength for the Muscle-up in the weeks to come.
Fitness, Performance Strength
5 Rounds NFT:
5 Strict Chin Ups
8 Ring Dips
*Add weight if you can.
Fitness, Workout
Complete as many rounds and reps as possible in 12 minutes of:
12 Pull Ups (kip or jumping)
12 Kettlebell SDLHP 24/16kg
200m Run
Performance Workout
Complete as many rounds and reps as possible in 12 minutes of:
6 Ring Muscle Ups
12 Kettlebell SDLHP 32/24kg
200m Run
Cash Out
4 Sets for completion:
4 strict toes to bar
16 Banded good mornings
*Rest as needed
*Scale strict TTB to 8 Kipping TTB or 6 strict knee raises
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