WOD January 3, 2018 (Wednesday)

Gymnastics: Muscle-ups
EMOM 6 Mins 3 Ring Muscle ups. This is a opportunity for everyone to get some ring muscle ups kipping practice in or practice kipping ring dips!

Weightlifting: Front Squat
E2MOM 14 Mins 4 Front Squats at 70% of 1RM

WOD: (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

15 Overhead walking lunges 75 lb bar/55lb bar
200M Run

Use ab mats to protect your knees on the lunges!

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