Favouritism

So it was just Alex for the late class,
he did an adaptation of a WOD that came up about a week or so ago
30 press
40 pullups
50 swings
60 situps
70 burpees.

Needless to say he murdered it in under twenty minutes.
Then we played around with his false grip, making sure the rings sit right in that really uncomfortable bit on the inside of the wrist, and getting used to the feeling of the pullup from this position, keeping the elbows tight and in front.
We then talked about how from here you aim to get THROUGH (clue here)the rings, into the deepest dip imaginable and then push up.

And thats how Alex got his first muscle up! Welcome to the club mate.