WODiac  a daily RX of CrossFit news, links and commentary

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)

Natalie Burgerner Snatch Sequence (video)

Pyrros Dimas Training (video)

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WOD 

Weekly Challenge
AMRAP :90 – Power Clean & Jerk, 135/95/65

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Foundations 
For time: 40-30-20-10 (20 cap)
KBS 55/35/25
Steps ups w/ KB, 55/35/25 / 20″ Box

* Scale options:  cut reps in half or partner up

Conditioning 

5 RFT (20 cap)
Row 500m
10 Pull-ups
5 HSPU

Competition 
For time 12-9-6:
Muscle-ups
Deads, 275/185/135

* Each time u break a set of muscle-ups or deads, run 200m

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Weekly Challenge

AMRAP :90 – Clean & Jerk 135/95/65