Skill & WOD For Friday Jan. 13, 2017

20 Min Skill:
Super Set Back Squat & Pistols BS-4×6@70% Pistol 3×10 (scale Pistols to progression)
“10 min to warm up for
WOD
Fitness:
15 min AMRAP: 12 Box jumps, 9 DB Snatches 12 pull ups (up to 40#, pull ups/banded/ Ring rows)”
RX:
15 min AMRAP: 12 Box jumps, 9 DB Snatches 9 C2B (45#/55#)
Competitor:
15 min AMRAP: 12 Box jumps, 9 DB Snatches 6 bar Muscle Ups (50/65-70)

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