WOD 2.21.15

Warm Up
The “Junkyard Dog” warm-up

Gymnastics / Skill
Ring Muscle Ups 7 min Volume Accumulation *if 30 muscle ups are completed please note the time it occurred. If Muscle ups are not a skill that you have developed into your wheelhouse, work on the “Toe Nail Muscle Up” or whatever scaling method prescribed to you.

Weightlifting
EOMOM for 12 Minutes (6 Rounds)
Power Snatch + Hang Snatch + 3 OH Squats
0:00-2:00 70%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Mixed Modal
3 rounds for time of:
7 Power Cleans 135/95#
14 C2B Pull-ups
21 Box Jump Over 24/20

       

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