We’re back in the rings till the remainder of the year so lets try to nail this movement before Christmas! Patience and humility are words often seen and used in CF and none more applicable than in the case of learning the muscle up. And don’t forget the Undy Wod this Sunday at 3pm. $20 will allow you to come and a have perve..or be perved at :-)

Gymnastics

Muscle Up Progressions

WOD

” Midline Mash Up 2 ”

OTM 21  (7 Rounds)

Min 1 : 15 Ring Row

Min 2 : 45 Sec Plank

Min 3 : 20 Ab Mat Sit Up