Today's Workout: 011714

Skill: Negatives on bar muscle-ups, muscle-ups, or ring dips.
Hold a static position at the top of each movement for three seconds, and descend over 5 seconds. 10 rounds.
20 Hollow Rocks
20 double-unders
5 muscle-up transitions (from jumping, standing or knees.)
AMRAP in 10:00.
20 minutes of mobility. Keep on rollin’!

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