WOD for 011218

Skill:
Muscle-up Program

Pull:
1.) Advanced: 3×10 strict ring row with the body parallel to the floor
2.) Intermediate: 3×10 Strict Ring row with body at 45 degrees
3.) Beginner: 3×10 Strict ring row with body at more than 45 degrees

Push:
1.) Advanced: 3×15 Dip with two boxes
2.) Intermediate: 3×20 bench dip feet elevated on bench
3.) Beginner: 3×20 Bench dip wit feel on the floor

Technique:
1.) All Levels: 3×5 Low Ring Transition while maintaining FALSE grip and FEET under the rings

No Strength –Skill ONLY

Metcon:
3 Rounds with a Running Clock
10 Deadlifts
15 Pull-ups
10 Deadlifts
15 Slamballs
*Rest 1:00 b/w Rounds
*Score=Slowest Round

L1: 225/155, 15 CTB, 5 Sandbag Over the shoulder (150/100)
L2: 185/135, 15 Pull-ups, 5 Dball OTS 120/80 or 15 SB (35/25)
L3: 135/95, 15 Pull-ups, 15 SB (25/20)
L4: KB DL, 15Ring Rows, 15 SB (20/15)