SFG WOD 100914 -- muscle ups, pull up/manmaker metcon

warmed up

Muscle up progressions -- I am nowhere near a muscle up right now. The progressions included:

• ring rows from knees
• false grip ring rows from knees
  
• false grip pull through, knees to toes,
• false grip swing to kip

My shoulder flexibility and grip strength let me down. I need to hammer this skill.

Metcon:

4 rounds of:

• 4 dead hang pull ups, alternating grips (pull, chin, left reverse, right reverse)
• 5 man makers, 40 lbs DBs

10:40

I tweaked my chest a bit during muscle ups and dropped a DB on my foot during the metcon.