Muscle Up Transition

gymnastic Skills:

Muscle Up Transition With Band:

phase 1

phase 2

morning wod:

4 Rounds:

100 D.U/ 300 Rope Jump

10 V-ups

20 Superman

20m Overhead Walking Lunges

group wod:

in a group of 4 partners:

complete 200 wallball shots above the bar  for time

while 2 partners throw the ball, 1 partner hangs on the pull up bar and 1 partner does rope jumps