Friday – 121914


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

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

Workout of the Day
30 reps for time:
Snatch (135/93)
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.