SFG WOD 101130 -- muscle ups

Warm up:

• 6 minutes rowing
• 30 slow burpees
• 3 rounds of 10 push ups, squats, rotations

2 rounds of:

• 5 false grip ring chins from knees
• 5 false grip ring chins
• muscle up

I hit my first muscle up today. I kipped heavily but it felt good. This is a crossfit milestone.

3 rounds of:

• 31 sec chin up hang, chin over bar
• 31 sec ring dip stand
• 31 sec active squat hold
• 31 sec hand stand push up hold

Tabata row