Wednesday Group Strength and Conditioning

For time:
-25 pull-ups
-10 muscle-ups
-1.5-mile run
-10 muscle-ups
-25 pull-ups
Scale muscle ups. Ring MU > Bar MU negative > 1 Pull up and 1 dip per muscle up
If using pull ups and dips, then alternate one pull up and one dip as one muscle up before beginning the next. i.e., don’t do multiple pull ups and dips.
Scale pull ups according to pull up chart
Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top
> use a dip negative with assistance of feet > deficit pushups on rings.
Further dip Scaling concepts here
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