140708 ~ How Badly Do you Want it??

Yesterday marked day 1 of our Strict PullUp/Muscle Up initiative! We will be running this program 3x per week on Monday, Wednesday, and Fridays.  For some of you, it may be difficult to hit all 3 of these classes in the week....my challenge is how badly do you want these movements? If you miss a session, please make sure that you try to make it up before/after class on Tuesday, Thursday, or Saturday.  Throughout the 9 weeks, there will be 27 total sessions.....how many are you going to hit? Stay focused and keep your eye on the prize....the air above the rings (& bar) is much sweeter!!

p.s... Your hands (and wrists) are going to be sore...this is normal...let's build that grip strength and those callouses and hit that MU!!


Every 2 min x 6 min


10 @ 50%

10 @ 55%

10 @ 60%

10+ @ 70% (Cap @ 20 reps)


10  min to find 1RM Shoulder Press


For Time:

2 rounds of:

3 Thrusters, (165/125)

10 C2B Pullups

2 rounds of:

6 Thrusters, (135/95)

20 Ring Dips

2 rounds of:

12 Thrusters, (95/65#)

30 Hand Release Push ups

No rest between rounds.  One bar, strip the weight.

Cash Out

3 Rounds

20  Hollow Rocks

10 Hollow Rock Rolls

ME Hollow Rock Hold

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