21 12 2016 WOD 12.21.16 Workout of The Day Skill: Muscle up skill work -slow transitions -fast transitions -hips to bar WOD: 20 minute amrap: 2 muscle ups 4 deadlifts, 275/185lbs, (or 70% 1RM) 20 double unders Post total rounds and reps to beyond the whiteboard.