21 01 2015 WOD 1.21.15 Workout of The Day 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.