WOD:

Muscle-up Practice: 15 minutes (work on any facet of the muscle-up)

3 rounds AQAP:
7 Muscle-ups
14 Power Cleans 165/115
21 Burpees

Post results/thoughts to comments

A few of you threw down and hit some muscle-ups today which was awesome. For some, you worked on your pull-ups, ring dips, etc. Every one of those components is crucial to the muscle-up so keep working on those individual pieces and the muscle-up will come. Great job on the workout and way to work through some heavy power cleans…and lots of them. Hope to see a bunch of you in tomorrow before the New Year. Cheers.