Muscle-up skill work – false grip, transitions from floor for beginners or progressions from hanging rings for intermediate athletes (10-12 minutes)

WOD:

6 Min – 5 Slamball, max ascending ladder of muscle-ups (ex. 5 Slamball, 1 m/u, 5 slamball, 2 m/u, etc.)

2 Min Rest:

6 Minutes of: 30 sec on, 30 sec off Erg Sprints

 

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