“Nurse Ratchet”
30 Strict Muscle Ups

WOD Guidance:
Our workout today is a gymnastics day that’s going to test our upper body pulling and pressing strength. There’s a good argument to be made that while fewer people can do strict muscle-ups than kipping, kipping muscle-ups are actually higher skill than strict ones. This is because when we do a kipping muscle-up we have to coordinate the movements of our upper and lower bodies whereas when we do strict muscle ups we only have to worry about our upper bodies. Today your big focus is likely going to be using a false grip. A false grip is a gymnastics technique that places your wrist on top of the ring when you’re hanging underneath it. This grip is a necessity for strict muscle-ups, because due to the slow nature of the movement we’ll be unable to transition our hands around the rings. If you’ve never attempted a false grip before just be aware that it can be hard on the underside of your wrists, so wearing sweatbands to protect that area may be advisable. 

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Box Brief 
Core Conversations Seminar – Saturday August 13th @ 10:30am – Click HERE for details.
Zero One Nutrition Challenge starts August 26th! Click HERE for details.
King of The Mountain 24 Hour Event – Saturday September 10th @ 9am at Mount Abram – Click HERE for details.