First Friday

January 8




Skill:
15 min Muscle up Technique Work

Skill Test/Conditioning
For Time:
30 Strict Muscle ups 
(Scale 30 Strict Chest to Bar and 30 Ring Dips, athlete may split reps in any way)

WOD:
14min AMRAP
1 Rope Climb
30 Wall Ball (20/14)
50 Double Unders