Watch out for this one!

John's muscle-ups are so perfect I just had to put them up front. Wow!

Today's WOD:

15 Box Jumps 24/20" 
15 Overhead Squat 95/65 lbs
3 rounds for time.
Last on: 01 29 09

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Red Bar Pull-up 
  6. Muscle-up
  7. Air Squat
3 rounds of 10-15 reps.

MOD:

Overhead Squat
Box Jumps

Post-WOD:

Pose: Wall Drills 3x20
Roll & Stretch

Morning Crew Results:

Larry 10:45 Scaled

David 6:45

Suzanne 5:18

Clarence 7:10

Afternoon Crew Results:

Ryan 9:37 Scaled

Chris 6:11

Kim 6:24 Scaled

Kathy 6:52 Scaled

Aaron 9:14 Scaled

Jose 7:45 Scaled

Teresa 9:02 Scaled

John 6:52

Dylan 12:07 Scaled

Terri 8:56 scaled UP!

Brian 8:18 Scaled

Tyler 9:07 Scaled

Shaun 6:35

Kevin 7:01

Catherine 10:18 Scaled

Liz 7:50

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Greg KeeterComment