Congratulations to Sean!!! He ran a 1:29 450m run! That's the new gym record and that means a new personal record for Sean as well. CONGRATULATIONS!! He was flying!
WOD:
450m run
20 Wall Balls
3 rounds for time
Terry- 12:37 (20lbs)
Jmanator- 12:54 (14lbs)
Jen- 13:49 (12lbs)
Nunn- 14:10 (20lbs)
Matt- 14:20 (20lbs)
FloJo- 16:22 (12lbs)
Sean- 17:27 (30lbs)
30 Cleans (95lbs)
for time
Danyelle- 4:16 (60lbs)
WOD:
9-6-3
Thrusters (135lbs)
Muscle ups
Jack-8:55
I was very happy with this workout. When I started getting muscle ups I could not do a 30 muscle ups for time WOD so what I would do is AMRAP 10 minutes for them. My previous best was 14 by themselves. With this WOD I got 18 muscle ups in 8:55 with them sandwiched by thrusters! I have much to improve in the way of my muscle up technique, but I am very happy with my progress!!!
8 pushups
12 KB Deadlifts
15 Walking Lunges
150m Row
3 rounds for time
Joanne- 8:28 (44lbs)
Michele- 11:23 (35lbs)
Sheila- 12:54 (35lbs)
-Danyelle
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