5 rounds for time of:
- 5 muscle ups
- 5 burpee bar jumps
- 20 deadlifts (135/95#)
WOD Notes: The sub for muscle ups will be jumping muscle ups (JMU), 10 pull-ups + 10 push ups, or 5 pull-ups + 5 push-ups, depending on ability.
Daily WOD – Dec 30, 2011
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This Post Has 7 Comments
In for either 6 am or 4:30 : )
As of right now no one is signed up for the 6:15am… John’s ready and willing to coach but we need at least one person to sign up in mindbody by 5:15! You can also post to comments or shoot me a text. Wednesday he got up early to coach but no one showed… we’re hoping to avoid a repeat. Thanks all!!
I will be in at 6 for sure.
I mean 530.
see you at 4:30
Results from O’Neill’s:
Scott 15:00 (95#)
Cragle 16:08 Rx
Sorry for the delay! Results from 4:30 and 5:30 pm
Eric H 9:49 (5 strict pull up + 5 dip)
Nick 9:47 (5 PU, 5 push up, 85#)
Joe 17:17 (banded good mornings)
Lindsey 9:46 (5 banded PU, 5 knee pushup, 75#)
Kevin 19:10 Rx
Mike 12:07 (5 pull (mm), 5 push, 95#)
Jim 9:45 (5 pull, 5 ring dip (black))
Karen 12:50 (5 PU (purple + mf), 5 push, 85#)
Nikki 12:35 (65#)
Phil 14:30 (1 MU then JMU)