WoD, For Time (14 Min Time Cap):

12 - 9 - 6 (Reps): 

of: Muscle Up* Dead Lift (125kg / 90kg).

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- Every time you break your Muscle Ups (or scale) it is a 3 rep Dead Lift penalty. Return back to where you were on your MU's (These Penalties do not come off of the 27 reps already programmed!) -

At your completion of the WoD go straight into...

. 800m Run TT   .

Compare to Tuesday!

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 * Scale for Muscle Ups =

• RX standards, reduced volume (9 - 6 - 3 or 6 - 4 - 2)
• Banded Transitons, seated or standing (Just the 1 Pull-Thru & 1 Dip to equal 1 Muscle Up)
• Mini Rounds of: 2 Ring row + 2 Ring Dips (This equals 1 rep so on first round you would need to do 12 mini rounds of the 2+2 combo).

    . Scale as needed. Post WoD Time & Run Time To Comments.

Strong!

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