Congrats to Jon and Demel on the muscle ups!

im in scottsdale, will be visiting scotssdale CF, below is the WOD, here....I will crush in honor of leo

Workout of the Day

Deadlift

5-5-5

sets across. Add weight from last week.

Then

5 rounds of

7 Power Snatch (95/65)

7 Snatch Balance

7 Overhead Squat

For Time.

Looks yummy...

let's see

WOD A: probably 5-7 rounds

WOD B: probably one, lol that looks wretched.

A: 5 rounds Rx
B: 3 rounds Rx

Preceded by 5 sets of 5 HSPU (to abmat + 5 lb plate) and 3 kickup to freestanding HS
AND 5 sets of 1 MU attempt and 2 MU transition&dip and 3 deadhang pullups

Practice: double-unders: 5 x 15 reps
AND band ring dips 3 x 5 reps

Good day. :)

Congratulations John and DIESELl!!

BW 199.5 (+1)

Power Clean 170/3 x3
Back Squat 265/1 x3

Gymnastics, then

Part 1: 7 rds + 9 sit-ups.
Part 2: 5 rds.

Good day.

10 GHD Sit-ups + 1 Rope Climbs = 8 rounds
50' Overhead Walking Lunges + 25 Abmat Sit-ups= 4.5 rounds

Chris and Cristina - can you post how you make the spaghetti squash? I bought one and don't want to mess it up : )

Oh, can you post it to the new recipe section? thx

Hey Michelle... it's added to the recipe section. Feel free to ask any questions... enjoy!

3.5 rounds on A and B

Rope climbing has improved slightly.

1 Rope climbing and 10 GHD: 5.5 rounds
50' Overhead Walking Lunges and 25 Abmat Sit-ups: 4.5 rounds

Part 1: 7 rounds Rx
Part 2: 3.5 rounds Rx

A: 5 rnds
B: 3 Rnds

Rx + gas mask

BW 202

Part 1 : 5 rounds Rx - I've come to the conclusion, given my height, that I am the most inefficient rope climber in the box
Part 2 : 3.5 rounds Rx

Nice try Scott...

BTW Scott/ Britt I am going to miss tomorrow morning. I have an A.M. meeting (nothing confidential).

Part 1: 3.5

Part 2: 2.5

A: 5 rounds + 9 GHDs
B: 4 rounds

A:6 Rounds
B: 3.5

C:these abs.

A: 3.5 rounds
B: 3 rounds