WOD

4 Rounds
200m Run
75 Double Unders
– Rest 2:00 –
4 Rounds
200m Run
25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)
– Rest 2:00 –
4 rounds
200m Run
75 Double Unders

* Target time each set: 6:30-7:30 minutes
* Time cap: 8 minutes

ACCESSORY

10:00 Muscle Transition Practice

Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!