WOD 01.18.2017 Wednesday

Weightlifting

Bench Press

  • Heavy Single
Metcon

3 rounds for time

  • 100 Double Unders
  • 10 Muscle-ups (sub 1:1 Bar Muscle-ups or 6 rounds of 10 chest-to-bar + 10 dips)

or

10 min AMRAP

  • 10/8 Calorie Bike
  • 10 Pull-ups or Jumping pull-ups
  • 50 Singles
Accessory

3 Rounds

  • 3-way shoulders – 10 reps each direction
  • 8 Good mornings