Wednesday, January 15th

WOD:

AMRAP 15
Part A:
3RFT
25′ Front Rack Lunge 95/65
8 Bar Facing Burpees
25′ Front Rack Lunge 95/65
8 Bar Facing Burpees
8 Bar Muscle Ups
Part B:
Use remaining time to build to heavy hang clean + two front squats

Muscle up scale: 8 pull ups + 8 dips

CORE:

Accumulate 90s of hanging L holds. Athletes that can do 30s+ are encourage to attempt on the parallete bars.