Focus on Quality Movement

Workout of the Day for Thursday January 3, 2013

For time:
30 Overhead squat, 95/65 pounds
7 Muscle-ups
20 Overhead squat, 95/65 pounds
5 Muscle-ups

or

For time:
30 Overhead squat, 95/65 pounds
30 pull-ups
30 dips
20 Overhead squat, 95/65 pounds
20 pull-ups
20 dips

WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov]

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