Workout 10.24.13:
Strength:
Bench press: 5 x 75% 3 x 85% 95% 1+
WOD
4 rounds for time:
5 muscle ups**
400 meter run
**Sub for mu’s:
Intermediate: 3 c2b pull ups 3 ring dips/mu
Beginner: 3 pull ups 3 dips/mu