Muscle ups

WOD:

Barbell Training:
Clean Pull+
Clean+
Front Squat+
Jerkx2
3@60%
2@65%
2@70%
2@75%
1@80%
3×2@85%
Conditioning:
15-12-9-4
Pull Ups
Box Jump 24/20
Deadlift @ 275/195

“There is no such thing as “firming and toning.” There is only stronger and weaker.”
Rip

If you can do a ring dip, and a chest to bar pull up. you can do a muscle up. Step one, don’t get intimidated by the rings and commit. It will happen. As shown here both Jimmy and Mike show off there first muscle up after a quick rundown of instruction and some basic movement pattern practice.  Team Wood is ready for the BeachSide Beatdown.