Ring Muscle-Up | WOD 2.8.18

Ring Muscle-Up Practice

Level 2
Practice high ring kip swings, transitions (with or without a band), strict dips, and strict false grip pull-ups

Level 1
Practice ring supports, low ring banded transitions, strict pull-ups, strict ring or bar dips.

Regardless of your ability level, use this time to practice pieces of the movement in a non-fatigued based setting to build some strength, perfect the movement, gain confidence, and, ultimately, virtuosity of the movement itself.

Post to comments.

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Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500/400m
30 Kettlebell Swings, 32/24 kg
15 Handstand Push-Ups

Scale ROM up to two abmats on the HSPU, or perform box piked HSPU.

Post time and Rx to comments.