Tech: Muscle Ups/If you don't have a pullup or are struggling with the kip then we will work on that.
WOD: "Zoe"
30 muscle ups for time
if you don't have a muscle up than 1 muscle up = 3 pullups, 3 ring dips. The muscle up is one of the most challenging exercises we do in CrossFit and its a great upper body accomplishment to get one. For those of you who are still working on your first, tomorrow is the day. Check out the video of this guy below. He has great form on his kip and puts up a pretty bad ass time.
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