Rob's first Muscle up!

Congrats to Rob MacKay for joining the muscle up club on Friday September 11th!  He has been determined to get his muscle up over the last 3 months, and finally got it on Friday!

Check out the video below!

Today’s Workout:

Buy In – 40 Double unders, 80 single skips, 30 double unders, 60 single skips, 20 double unders, 40 single skips, 10 double unders, 20 single skips

WOD – “Mary”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Zone 3: Scale to assisted pullups / modified handstand pushups

Zone 2: Scaled to assisted pullups / shoulder press / regular squats

Zone 1:  AMRAP in 10 minutes; same scaling as Zone 2

Cash Out – Bench Press 10-10-10 reps; add weight each set