Monday September 25th 2017

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Muscle ups Negatives

Muscle up week 4

Group A

6 x 6-8 False Grip Ring Rows Tempo 3-3-3-3
or
7x2-3 Scaled Ring Ice Cream Maker Tempo 3-3-3-3

then

Group B

6x2-3 False Grip Ring To Chest Or Chin Pull ups Tempo 3-3-3-3

Group C

Kipping Muscle up into Negative Ladder 3 Second Each Position

1-1-1x3
1-2-3x3
2-2-3x3


Wod

4 Rounds
400m Run
30 Du
20 Pull ups
10 Ohs 135/95


**Please Protect your hands

Dan Shrum