18 12 2013 WOD 12.18.13 Workout of The Day Skill: Muscle up work -slow transitions -hollow rock snap -hips to bar -transition drop drill, rings WOD: AMRAP in 15 minutes: 9 sit-ups 6 power cleans, 135/95lbs 3 muscle ups (sub strict pullup, 5/3 reps) Post rounds to comments.