11/22/13 Friday

Performance

A. Squat Snatch, build to a 1RM

B. Above Knee Hang Power Clean, 3-3-3-3-3, 2min rest Go Heavy!

C. For time:

10 Bar Muscle-ups

10 C2B Pull-ups

10 Ring Dips

10 Kipping HSPU

-or-

Three rounds for time:

10 Pull-ups

10 Dips

5 Wall Walks

 

Competition

Wod will be posted at gym