WOD for 012918

Skill:
Muscle Up Program
Pull
1. Advanced: 3×10 false grip bar pull-up
2. Intermediate: 3×10 bar pull-up
3. Beginner: 3×10 jumping eccentric pull-up

Push
1. Advanced: 3×10 Kipping Ring dip
2. Intermediate: 3×10 banded ring dip
3. Beginner: 3×10 jumping ring dip w/ eccentric lower

Technique
1. 3×8 ring shoulder height jumping transition

Strength:
No Strength today

Metcon:
Start a new round every 6-minutes for 3 Rounds
15 Burpees Over Box
40 Double Unders
15 Thrusters
40 Double Unders

*3 Scores= Time to complete each of the rounds

L1: 115/85, BFB, 50 Double Unders
L2: 95/65, BOB, 40 Double Unders
L3: 75/55, BOB, 1/2 attempts (+) 1/2 Singles
L4: DB Thrusters, Reg. Burpees, Singles