Kipping pullups, Sandbags and Muscle-ups

4 team members hit a Muscle-up Workout today!

The rest of our team mirrored the movements in a similar Workout

Warmup:

Ring Dips or jumping ring dips x 30 sec on 30 Sec off

Bear Crawl x 30 sec on 30 sec off

3rounds

Muscle Up WOD:

[80lb Sandbag Shoulder + 2 sandbag squats] x 6

Muscle-ups x 6

*5 rounds for time*

OR

WOD:

[Kettlebell High pull and Catch + 2 Front squats] x 10

Chinups x 18

Hindu Pushups x 18

*5 rounds or 30 minutes*

OutPut

VIDEO:

Working on our Kipping Pullup

More details and discussion to follow...