WOD:
5 Round for time:
15 Deadlift (185/135)
15 Toes to Bar
Skill practice: Muscle up technique or assisted muscle up technique
And it's just that easy:
http://www.youtube.com/watch?v=hbIM66lN80M&feature=related
Endurance WOD (independent/optional):
Choose ONE
Swim: 500m @ 85% effort
Bike: 12M at 100% effort (time trial)
Run: 10k @ 85% effort
Row: 2k @ 85% effort
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