WOD Monday, 6/24/2013


30 Muscle Ups

First do the muscle-Up progression. If you don’t have a full muscle-up, get your best/highest jump or box muscle-up, then back off 6” and do:

30 Muscle-Ups for time (15-minute cap).

Please post your time as MM:SS. Note any modifications in the ”Why not Rx” section.

Wall Balls & stuff

For time (20 minute cap):

20 Wall Balls 20/14#*
40 Box Jumps 24/20″
20 Wall Balls 20/14#*
40 HR Push-Ups
20 Wall Balls 20/14#*
40 KBS 55/35 (American)
20 Wall Balls 20/14#*

*Women’s rx is 14# ball over the 9′ line, OR 12# ball over the 10′ line.

Our classes today are:
Workout of the Day: 6:00am, 10:00am, noon, 4:30pm, 5:30pm, 6:30pm
Elements 2: 6:30pm


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