Workout of the Day – Dec. 23rd

– SKILL –
Heavy Dips
*15 mins

– WORKOUT OF THE DAY –
Benchmark:
“Amanda”
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches
*15 min cap

Fitness:
Burpee + Pull up
Barbell: 55/75

Performance:
Chest to Bar Pull up or Bar Muscle up
Barbell: 80/115

Elite:
Ring Muscle up
Barbell: 95/135
(*Sub 10 min Goal)