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WOD 17/3/16 _strict

Last week was a frenzy of bar muscle ups - which resulted in some awesome success stories as well as many things happening on pullup bars around the world that really shouldn't have been happening. Today we are spending a bunch of time on one of my favourite skills (and what I consider should be a pre-requisite to a kipping muscle up) - the strict ring muscle up. Invest the time to nail these properly and you will not only be legit strong, your shoulders will thank you and kipping muscle ups become not even a thing they are so easy.


A - false grip pulling
B - support, dips, negatives
C - transitional muscle ups


12min EMOM
- L-sit hold
- Pullup hold
- Handstand hold