WOD for Tuesday, 1/12/15:
18-15-12
front squats (155#/105#)
ring dips
AMRAP for 10 minutes:
30 double-unders
15 power snatches (75#/55#)
50 front rack lunges (75#/55#)
20 muscle-ups
40 lunges
10 muscle-ups
30 lunges
5 muscle-ups
4 rounds:
AMRAP for 2:00: row for calories
AMRAP for 1:30: burpee box jumps (24″/20″)
AMRAP for 1:00: C2B pull-ups
1 minute rest
“Nasty Girls”
3 rounds:
50 squats
7 muscle-ups
10 hang power cleans (135#/95#)