WOD:

Muscle-up Practice: 15 minutes (work on any facet of muscle-ups, assisted, pull-ups, dips, etc)

8 minute AMRAP:
8 Box Jumps 30/24
8 Medball Slams 20/14
8 Burpees

Post results/thoughts to comments

Awesome to see so many faces on a Friday, we had our biggest class yet with 18 people in at noon. Everybody did a great job and it was great to see so many people tackling the assisted muscle-ups. Many of you are strong enough to get a muscle-up and after you get the movement pattern down a bit better via the assisted version the full thing will come. Hopefully everyone’s lungs aren’t to burnt up from the met-con and I’ll see a bunch of you in the morning. Cheers.

Partnered up at noon…it was great to see people cheering their partners on and keeping track of rounds for them
A cool shot of Philip with a ball slam
Dani’s second workout of the day…hitting the main site WOD from a few days ago and coming in just a few seconds behind Heather Bergeron…she’s getting fast
Hawks back from the wild west for a week and getting right back to the training
Terri, Rick and Amy working on assisted muscle-ups
– Jade