Friday 6 July

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37. Post time to comments.

WOD Demo with Chris Spealler, Pat Sherwood, Miranda Oldroyd and Tyson Oldroyd – video [wmv] [mov]

4 thoughts on “Friday 6 July

  1. HOLY FREE HOLY…What a way to start the day!! Thanks everyone for making me feel so welcomed this morning and it was very nice to meet you all!! Staff meeting got pushed to next week so I’m sure I will see you all again then.

    I was all over the board today. Gold pull-ups and dips, silver on everything else and 55# OH squats. 28:44.

  2. Tough one to say the least!! I finished 4 rounds plus 30 reps (didn’t get to the last round of GHD) in the 30 minute cut off.

    Still using blue band assisted pull-ups, but I WILL have a pull-up by the end of the month (Erin A is holding me accountable!!). Also 41# OHS, which is 10# more than I used on a previous workout. Getting there 🙂

  3. 4 rnds + 3 pullups + 3 ring dips at the 30min cutoff.

    Not a big fan of this workout, but didn’t sustain any major injuries.

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