Friday, April 17, 2009

Friday, April 17, 2009

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Today, we are introducing a new skill: the muscle-up. After achieving pull-ups and ring dips, this is the next progression.

eight rounds for time:
25x squat
5x muscle-up

If you do not have a muscle-up, substitute four times (each) the number of pull-ups and dips. For example, if the workout calls for sets of five muscle-ups, substitute sets of 20 pull-ups and 20 dips.