summer programming: Day 12

If you want those muscle-ups, you better get up on those rings.

WOD

Strength:

Deadlift

3x3

MetCon:

Three rounds for time:

5 muscle ups

10 Powercleans (135)

200m run

Running a bit late today, content will have to suffer:

http://www.youtube.com/watch?v=ZawrdYA0WXU