3 Rds for time: 
400m run 
21 toes to bar 
12 sec muscle holds 

 Completed in 18:28 

 Muscle holds are basically half ass muscle ups but I can’t do a muscle up yet. The original was eight dips instead, but the rings above weren’t close enough to the ground or adjustable. Btw the whole wod was done on rings

3 Rds for time:
400m run
21 toes to bar
12 sec muscle holds

Completed in 18:28

Muscle holds are basically half ass muscle ups but I can’t do a muscle up yet. The original was eight dips instead, but the rings above weren’t close enough to the ground or adjustable. Btw the whole wod was done on rings