WOD 2.29.2016


15 Minutes of Muscle-up Skill/Strength Work
*Dip Support, Dip Negatives, Strict Dips, Strict Pull-ups, Strict Chest to Bar, Kipping Belly to Bar, Kipping Bar Muscle-up, etc.
Then...

15 Minutes of Clean & Jerk Practice, then Work to a Heavy Single
Then...

1/2 of Open WOD 13.2
5 Minute AMRAP:
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
*This is to get a feel for an Open wod with less time on the clock