WOD: Friday 1/02/2013

Part 1

On the second every 30 seconds for 5 minutes complete 2 Deadlifts @ 70% of your 1RM.
(22 Reps total)
The emphasis here is on the application of speed and power.

Rest exactly 5 minutes.

Part 2

3 Rounds for Time:

15 Front Squats (50kg/70kg) - bar to be taken from the ground.
5 Muscle Ups
25 Double Unders

Option A:
Scaling for 1 Muscle Up = 3 x C2B Pull Ups + 3 x Ring Dips

Post weights and times to comments.

Note the bar path, where the knees, shoulders and hips are throughout the snatch.