WOD 01.20.16

Skill:

Muscle up progressions

Level I: 3 ring dips/5 supine pull-ups x 5

Level II and III: slow transitions 3×3, fast banded transitions, 3×5

WOD:

12-9-6-3 reps for time:

muscle ups (scale to ring dips (make them challenging))

Deadlift, 255/185 lbs (or 70% 1 RM)

Post time to beyond the whiteboard.

Cash out:

50 evil wheels