WOD 1/22/2014


12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.


30 Muscle-Ups for time.*

*If you do not have Muscle-Ups you will complete:

3 rounds not for time of:

10 Seated Band Muscle-Ups
10 V-sit Hip Extensions
10 Hollow/Arch Swings on the Rings