WOD Jan. 14, 2013


Muscle up practice and progression

10 minutes of kiping practice on rings


1 Power Squat Clean + 1 Hang Squat Clean, bulit to max

When complete, work toward a 1RM squat clean

Result/ Notes: 135 lbs complex, 155 lbs squat clean – 1 rep



Result/ Notes:


For Time


squats, push ups, leg lifts (LL)

20 reps weighted step ups (25 lbs plate, 24′ box)

Result/ Notes: 16:16

#2 AMRAP 20 mintues

5 C2b

10 Muscle Snatch ( 45 lbs.)

15 30″ box jumps

Results/ Notes: 8 rounds + 10 Muscle Snatches, need to work on C2B efficiency



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