Coach Wendy crushed it down in Miami at Wodapalooza this weekend and picked up a few more PR’s along the way!


1) Weightlifting

Squat: Establish a 15rm, 2×15@-10%

2) Metcon

9:00 Min AMRAP


21 Thrusters 95/65#

9 Muscle-Ups

15 Thrusters 95/65#

7 Muscle-Ups

9 Thrusters 95/65#

5 Muscle-Ups

*After finishing the round of 9/5, begin the workout again and get as far as possible.

Muscle ups to1 C2B/ 1Dip = 1 MU
1 Pull Up/1 dip

Athletes may perform all pull ups before moving on to dips