WOD Sat Jan 26

WOD Primer

Gymnastic Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50's/35's), 1 Bar Muscle-Up
2 Devils Press (50's/35's), 2 Bar Muscle-Up
3 Devils Press (50's/35's), 3 Bar Muscle-Up

Work

"Road Rash"
5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-Ups
15/12 Calorie Assault Bike