Monday, 18 January WOD

Holiday Schedule: 0900 Only

Warm Up: 10 minutes

Rest 5 minutes between:

3 Rounds for time of: (9 minute time cap)
12 Bar-facing Burpees
9 Thrusters, 115/75
6 Ring/Bar Muscle-ups (6 Chest 2-bar)

Amrap 9 minutes of:
11 Kettlebell Swings, 53/35
11/8 Calories, Row

5 Rounds for time of: (9 minute time cap)
20 Alternating Dumbbell Lung 50/35 (hold dumbbells in the front rack position)
8 Dumbbell Shoulder to Overhead 50/35

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