Friday – 121914

[youtube]http://youtu.be/j5Rz9-fRotw[/youtube]

Brent nails his bar muscle-up on his first try.

Warm-up
3 rounds for quality:
200 meter run
10 PVC dislocates
8 Barbell good mornings
6 Goblet mobility squats

Workout of the Day
“Isabel”
30 reps for time:
Snatch (135/93)
then
AMRAP in 8 minutes:
3 Hang power cleans (155/113)
6 Ring dips
9 Wall-balls (20/14)

“Isabel” is to be done for a PR.  It will be capped at 8 minutes and the AMRAP will begin at the 12 minute mark.

Post your scores to the Whiteboard.