WOD: January 20th, 2018

18.Zero

21-15-9 reps for time of:
•Dumbbell snatches
•Burpees, jumping over the dumbbell

Fitness
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Scaled
Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

RX
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Gymanstic/Skill/ROMWOD

1.
Gymnastics, muscle up work
#1. 6 min EMOM:
5-8 jumping muscle ups
— rest 2 mins —
#2. 6 min EMOM
1-3 kipping bar muscle
*scale to kipping C2B Pull-Ups & Dips

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD