21 November 2016


Work Capacity
3 Rounds for time:
7x Strict ring muscle-ups
15x Double KB clean and press

Note: Today is for time, IF you are proficient in these two movements. Before we do anything for speed, we always learn the mechanics, demonstrate repeatability in applying them consistently, and then we add in intensity. If you are going for time, hold yourself accountable to full range of motion on the muscle up. Use a challenging load for the KBs - I recommend double 53 pound KBs. Post your time and weight to comments!

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