Friday WOD 20080801

30 Muscle-ups for time

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

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

30 Jumping Pull-ups/Standing Pulls (See Exercises Page) and 30 Bench Dips for time.

Post time to comments.

Break the pull-ups and dips up as needed, but try to minimize breaks as much as possible.

Here is Rob Miller of CrossFit Santa Cruz Central doing the WOD as Rx. (Win)(Mac)