WOD December 28, 2017 (Thursday)

Skill Work: Muscle-up combo
EMOM 6 minutes 2 ring/bar muscle ups

Weightlifting: Front Squat + Jerk
E2MOM 12 minutes 1 Front Squat plus 1 Jerk, start at 90% of best split jerk and work up to a new 1RM for the complex

WOD:
4 Rounds of
1 minute row for calories
1 minute two arm dumbbell front squat 50/35 lb
1 minute of sit-ups

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