WOD Tuesday September 10, 2013

MOBILITY:  Inner/outer shin smash

SKILL/STRENGTH:  Muscle Up Progression (if you don't have muscle ups, you need to be following a progression to get there, so please watch the link below) Today, we will be working on using the momentum generated from the hips with straight legs to get ourselves up into that dip position.  Once this progression is mastered, you move onto an easier color band.

pt3http://gymnasticswod.com/content/no-false-grip-muscle-progression-pt3

WOD:  "Tyler"

5 RFT

7 Muscle Ups 

21 SDHP (95/65)

Level B:

5 RFT 

14 Pull Ups/ 14 Ring Dips

21 SDHP (95/65)

Level C:

5 RFT

14 Jumping Pull Ups/14 Box Dips

21 SDHP (75/45) (or scaled weight)