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All Muscled Up

14
Jun

All Muscled Up

Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew!

WOD for Wednesday 061511 Click Here For Today’s Schedule
Muscle Ups
Attempt 3 reps on the minute for 10 minutes
–Rest–
30-20-10 Rep Rounds For Time:
Burpees
Wall Ball (20/12)
Run 400m at the start of each round

Post Completed Muscle Ups and Metcon Time to  Comments
For the strength segment, perform three Muscle Ups on the minute for 10 minutes.  If you don’t have Muscle Ups, attempt three each minute.  If you really don’t have them, perform three SLOW Muscle Up progressions each minute.

For the Metcon, run 400m at the start of each round (a total of three).

ENDURANCE WORKOUT this morning at 6:15am with Coach Paul!
Mobility
Drills

Run 400m
Rest 3 min
Run 400m
Rest 2 min
Run 400m
Rest 1 min
Run 400m
Rest 2 min
Run 400m
Rest 3 min
Run 400m

Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning June 27th!  SAVE 10% before June 17th!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th
Shoulder Health and Rehab Seminar — Sat, June 18th

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