WOD Thursday 27 January 2011

I have already posted this vid before but it is still the best video I have seen on how to get through the transition of a muscle up

5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
Advanced:12 muscle ups
                  75 Squats
Intermediate: 30 pull ups
                      30 dips
                      50 squats
Beginner: 25 jumping pull ups
                 25 push ups
                50 squats