Monday WOD

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Most common substitution is 30 sets of 3 pullups +3 dips, or 4 pullups +4 dips.


or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball