21 January WOD

Skill: 2×10 pistols (R), assisted pistol practice (B), alt. step ups (W)

Strength: 6×1 push jerk (R, B, W)

WOD: (R)
30 muscle ups
21 clean and jerk (135/95)
2000 m row
*courtesy of crossfit.com
Then
2 min ME release push-up

(B)
1000 m row
3 rounds
15 pull-ups (scale accordingly)
10 clean and jerk (135/115/95/75)
Then 2 min ME box jump w/step down only

(W)
3 rounds
10 clean and jerk (scale accordingly)
10 ring row
Then
2 min ME box step up w/step down only

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