CC 100607 rings, box squat

Every time I visit the garage gym JT introduces new skills.

After warm up, we did muscle up progressions. I could not hit a muscle up to save my life. But this is a movement I really want to get.

3 rounds of:

• 10 ring pull ups
• 10 ring dips

Next we walked on our hands 2 rounds, 40 ft. I did pretty well unassisted. My hand walking is definitely improving.

For strength we did box squats. JT says that by engaging the glutes and hams our max squat could jump up to 200 lbs. I definitely believe it. My squats are very quad dominant.

We ended with 5 rounds of 5 squats @ 185.

The workout was not difficult but there was a lot of strength and skill work. Its really a better compliment to 7s. He'll probably hit us tomorrow with a brutal metcon.