WOD July 9, 2013



Muscle Up Transitions


You may hate this 'on the minute' work, but believe me, it's worth it!

Run 1 mile
Every minute on the minute for 8 minutes
Odd minutes - 4 deadlifts @ 225/155
Even minutes - 4 push press @ 185/125
Run 1 mile

*Level 3: As prescribed
*Level 2: 185/135 ; 135/95
*Level 1: 135/95 ; 95/65 or lower

On evens and odds do 4 reps, then rest for the rest of that minute.

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