Wednesday

WOD

AMRAP in 20 minutes of:

50 meter sprint

4 muscle ups

If you are unable to perform a muscle up, use the lower rings on the pull up bar for a sub.

Or perform 4 pull ups for every muscle up, and 4 dips for every muscle up. If you are using the rings for dips then it will be 1 ring dip per 1 subbed muscle up.