20 Jul WOD- Tuesday July 21

Skill: Muscle Up drills/ progressions

2 rds
1. Swing Hip to Rings (video) x5
2. MU Negatives (video) x5
3. Kipping MU transition Drill (video) x5
4. Jumping MU transition (no dip) (video) x5

Strength:

5×5 Ring Dips

WOD:

25 Manmakers for time (10 min cap)
*choose your own weight

Video of a Manmaker

Lv1: one pushup per manmaker on knees
Lv2: one pushup per manmaker
Lv3: two pushups per manmaker

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