Blog
21
01
2015

WOD 1.21.15

Skill:
Muscle up

Speed:
Emotmfir 10 min:
5 medball slams 50/40
5 box jumps 24/20

WOD:
Amrap in 15 minutes:
3 bar or ring muscle ups/ 6 ring dips
5 power cleans 155/105lbs
10 grappling shoot throughs

Post minutes completed and rounds to comments.

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