WOD: Workout of the Day January 14, 2019

WOD

Warm Up

2-3 Rounds

10 Cal Bike / Row

10 Spiderman

5 Roll Over V Sit

5 Low Ring Transition

5 Jumping Ring Dip

Skill

Muscle Up

Conditioning

3 RFT

10 Burpee Muscle Up

10 Front Squat 205/145

Goal: Sub 14 Min

Time Cap: 17 Min