WOD: Workout of the Day January 9, 2019

WOD

Warm Up

Bike / Row 3 – 5 min

3 Rounds

3 Low Ring Transition

5 Jumping Ring Dip

5 Muscle Snatch

30 Double Under / Penguin Hop

Skill

Power Snatch / Muscle Up practice

Conditioning

5 Rounds

50 Double unders

5 Power Snatches 155/105

5 Muscle-Ups

5 Box Jumps 30/24

Goal: Sub 15 Min

Time Cap: 18 Min