GWOD 1/14/12 Muscle ups

We will be working all levels of muscle ups. Please bring tape for your wrists if you have it. This move requires a false grip.

• Flexability
• Working the False Grip 
• The dip and down phase of the muscle up  x 3
• The Transition and locating the "sweet" spot
• Getting after the full range of Motion -10 minutes of concentrated work
• Full foot placement
• Banded
• With Velocity- we don't train velocity until a person can do it slowly with strong form

I am excited to get after it! See you in the morning.