WOD and Foundations/Masters Classes Saturday 1/18/14

 
This progression video is one of the best I've ever seen.  Listen to what the coach says about how long they make the athlete wait, consistently practicing this progression 3 times a week, before they allow them to even attempt a actual muscle-up. 


WOD
In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style):

15 Box Jump-Overs (24″/20″)
20-Meter Bear Crawl with Dumbbells
25 Kettlebell Swings (70/53#)
30 Wall Ball Shots (20/14#)