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Here is an email I received from Mark C.
Today both Darin and I got our first muscle up! Every Sunday we follow a Crossfit Gymnastics workout together. I tend to follow your programming everyday. I thought you would like to see the video's. Jacqui is in the background screaming with excitement. She nearly got hers as well.
Thanks again for your programming it is working wonders.
This one is my first muscle up. I got three singles today!
I want to say Congratulations to the both of you for nailing your first Muscle-up! I sent some feed back to you both in an email, and I look forward to seeing your progress, keep it up!
5 HSPU ( Chest to wall ) + 5 Hspu ( Back to wall) x 3
8 Strict ring dips + 10 clapping push ups x 4
B) 6 x 3
Snatch Deadlift @ 110% Of 1RM snatch
Snatch Balance @ 80% of 1 RM Overhead Squat
5 rounds for time
6 Bar muscle-up
10 Deadlifts @ 315lbs