WoD 130418

Mina looks a little too happy here. But check out the position
Knees out, up right torso. Shoulders pulled back.
That is one good looking squat

Todays work out has a tough movement for a lot of you. Most of you do not YET have a muscle up. That is why we will be spending good amount of time in the beginning of the work out. Working on the different parts to this movement. For the past two weeks we have been working on dip position and some pull up strength. So tomorrow we will add in the kip for the muscle up as well as some specific strength work needed for the muscle up. If you can not do one YET then we will scale to pull ups and dips today.

Following the metcon we have some Farmers carries today. Your Goal for the last set should be 1/2 BW in each hand. However after the muscle ups your grip will be tired, focus on the feet and body position in the farmers carries.

Notice the YET in the first Paragraph, There are lots of skills in CrossFit that are hard to pick up, with dedication however you can all learn them I encourage to put in some extra time practicing the skills and drills for the movements you most want to master. If that is muscle ups then come prepared to learn tomorrow.