WOD for Friday, January 10th

First, I won’t be in to do anything but warmup and roll-out.  Enjoy the WODs!

A. Push Press – work up to a tough 3, then 3 x 3 at that weight.

B. 5 Rounds
10 Shoulder to Overhead (110/155)
10 Bar Muscle Ups 

Scale for Bar Muscle Ups is 1 pullup and 1 dip (on the bars). 

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