WOD – January 6, 2015

*Basic times today are 9am, 430pm, and 630pm*

*New skills cycle starts today at 8am and 730pm*

Work Out of the Day

110111 Mainsite WOD

Three rounds for time of:6 Muscle-ups30 Wallballs, 20/14lbs12 Handstand push-ups15 Power cleans, 135/95lbsPost time to beyond the whiteboard.Basics5 rounds for time of:400m run15 kb swings, 53/35lbs12 burpees1 minute restPost time to beyond the whiteboard. 



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