Thursday’s WOD, 1/18/2013

4 Rds for time:
7 Bar muscle ups
8 Hang Cleans (165/105#)
*If the athlete cannot do bar muscle ups they will do the following:
21 Pullups + 21 Rings dips each round.
The video link below is to help you learn how to do a proper Muscle Up using the bar.
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